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
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineDandasana
1 min(8 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 groinVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back body
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersSalabhasana
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 legsParivrtta Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it band
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodySupta Baddha Konasana
1-2 min(10-15 breaths)
Lie on your back.
opens the hips and inner groins passivelyArdha 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.
- 1Head-to-Knee Pose1 min
- 2Seated Forward Fold1 min
- 3Staff Pose1 min
- 4Garland Pose1 min
- 5Warrior III1 min
- 6Cobra Pose1 min
- 7Side Plank1 min
- 8Locust Pose1 min
- 9Revolved Triangle1 min
- 10Downward-Facing Dog1-2 min
- 11Reclining Bound Angle1-2 min
- 12Half Lord of the Fishes1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
