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
Supta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUrdhva 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 wristsBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spine
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersSarvangasana
1-2 min(10-15 breaths)
Lie on your back and draw your knees toward your chest.
stimulates the thyroid and parathyroid glands
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 anklesGomukhasana
1-2 min(10-15 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeply
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.
- 1Reclining Bound Angle1 min
- 2Garland Pose1 min
- 3Chair Pose1 min
- 4Triangle Pose1 min
- 5Upward-Facing Dog1 min
- 6Crow Pose1 min
- 7Half Moon Pose1 min
- 8Warrior II1 min
- 9Side Plank1 min
- 10Shoulder Stand1-2 min
- 11Child's Pose1-2 min
- 12Cow Face Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
