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
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslyVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back bodySalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersAgnistambhasana
1 min(8-10 breaths)
Sit on your mat with legs extended.
deeply stretches the outer hips and glutes
Virabhadrasana I
1-2 min(10-15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
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.
- 1Staff Pose1 min
- 2Garland Pose1 min
- 3Mountain Pose1 min
- 4Seated Forward Fold1 min
- 5Revolved Chair Pose1 min
- 6Warrior III1 min
- 7Locust Pose1 min
- 8Plank Pose1 min
- 9Fire Log Pose1 min
- 10Warrior I1-2 min
- 11Half Lord of the Fishes1-2 min
- 12Head-to-Knee Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
