20-Minute Yoga for Strength
This 20-minute sequence develops the functional strength that supports a safe, sustainable yoga practice. Expect your legs, core, and upper body to work together in poses that build stability and control.
Duration
20 minutes
Poses
13 poses
Goal
Strength
The Flow
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backGomukhasana
1 min(8 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeplyPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexorsUtthan Pristhasana
1 min(8-10 breaths)
Begin in Downward Dog and step the right foot outside the right hand.
deeply opens the hip flexors and groinArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spine
Virabhadrasana II
1-2 min(10-15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesParivrtta Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it bandArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobility
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Head-to-Knee Pose1 min
- 2Cow Face Pose1 min
- 3Seated Forward Fold1 min
- 4Mountain Pose1 min
- 5Tree Pose1 min
- 6Side Plank1 min
- 7Bow Pose1 min
- 8Lizard Pose1 min
- 9Half Moon Pose1 min
- 10Warrior II1-2 min
- 11Revolved Triangle1-2 min
- 12Half Lord of the Fishes1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
