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
Marjaryasana–Bitilasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, 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 deeplyUrdhva 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 wristsUstrasana
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 bodyDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexors
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreNavasana
1-2 min(10-15 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Cat–Cow1 min
- 2Garland Pose1 min
- 3Standing Forward Fold1 min
- 4Cow Face Pose1 min
- 5Upward-Facing Dog1 min
- 6Camel Pose1 min
- 7Bow Pose1 min
- 8Tree Pose1 min
- 9Crow Pose1 min
- 10Boat Pose1-2 min
- 11Happy Baby1-2 min
- 12Corpse Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
