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
Ananda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexors
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Eka Pada Rajakapotasana
1 min(8-10 breaths)
From Downward Dog, bring your right knee toward your right wrist.
deeply opens the hips, groin, and outer thighsNavasana
1-2 min(10-15 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
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 ankles
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.
- 1Happy Baby1 min
- 2Cat–Cow1 min
- 3Standing Forward Fold1 min
- 4Warrior I1 min
- 5Side Plank1 min
- 6Crow Pose1 min
- 7Revolved Chair Pose1 min
- 8Tree Pose1 min
- 9Pigeon Pose1 min
- 10Boat Pose1-2 min
- 11Staff Pose1-2 min
- 12Child's Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
