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 spine
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and corePhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUtthan 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 groinUstrasana
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 bodyGarudasana
1 min(8-10 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeplySarvangasana
1-2 min(10-15 breaths)
Lie on your back and draw your knees toward your chest.
stimulates the thyroid and parathyroid glandsSupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backAnanda 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.
- 1Cat–Cow1 min
- 2Triangle Pose1 min
- 3Standing Forward Fold1 min
- 4Warrior II1 min
- 5Warrior I1 min
- 6Plank Pose1 min
- 7Lizard Pose1 min
- 8Camel Pose1 min
- 9Eagle Pose1 min
- 10Shoulder Stand1-2 min
- 11Supine Spinal Twist1-2 min
- 12Happy Baby1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
