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
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesGomukhasana
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 deeplyUstrasana
1 min(8-10 breaths)
Kneel with knees hip-width apart, tops of feet flat on the mat.
deeply stretches the entire front of the bodyArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexorsAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legUrdhva Mukha Svanasana
1-2 min(10-15 breaths)
Lie on your belly with palms by the lower ribs, elbows close in.
strengthens the spine, arms, and wrists
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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.
- 1Staff Pose1 min
- 2Cat–Cow1 min
- 3Triangle Pose1 min
- 4Cow Face Pose1 min
- 5Camel Pose1 min
- 6Half Moon Pose1 min
- 7Locust Pose1 min
- 8Bow Pose1 min
- 9Crescent Lunge1 min
- 10Upward-Facing Dog1-2 min
- 11Child's Pose1-2 min
- 12Standing Forward Fold1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
