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
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessGomukhasana
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 deeply
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesUtthan 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 groinVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisers
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineUrdhva Mukha Svanasana
1 min(8-10 breaths)
Lie on your belly with palms by the lower ribs, elbows close in.
strengthens the spine, arms, and wristsPhalakasana
1-2 min(10-15 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslyAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
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
- 2Mountain Pose1 min
- 3Cow Face Pose1 min
- 4Warrior II1 min
- 5Lizard Pose1 min
- 6Side Plank1 min
- 7Tree Pose1 min
- 8Half Moon Pose1 min
- 9Upward-Facing Dog1 min
- 10Plank Pose1-2 min
- 11Revolved Chair Pose1-2 min
- 12Happy Baby1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
