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 groin
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineUtthan 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 groinParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
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 spineJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobility
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.
- 1Cat–Cow1 min
- 2Garland Pose1 min
- 3Warrior II1 min
- 4Staff Pose1 min
- 5Side Plank1 min
- 6Half Moon Pose1 min
- 7Lizard Pose1 min
- 8Revolved Chair Pose1 min
- 9Pigeon Pose1 min
- 10Boat Pose1-2 min
- 11Head-to-Knee Pose1-2 min
- 12Half Lord of the Fishes1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
