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
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesUttanasana
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 deeplyMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisers
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexors
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 spineSupta 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 flexorsSavasana
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.
- 1Corpse Pose1 min
- 2Chair Pose1 min
- 3Standing Forward Fold1 min
- 4Cow Face Pose1 min
- 5Garland Pose1 min
- 6Side Plank1 min
- 7Triangle Pose1 min
- 8Bow Pose1 min
- 9Pigeon Pose1 min
- 10Boat Pose1-2 min
- 11Supine Spinal Twist1-2 min
- 12Happy Baby1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
