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
Supta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passively
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersParivrtta Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it bandArdha Matsyendrasana
1 min(8-10 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityVasisthasana
1-2 min(10-15 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesGomukhasana
1-2 min(10-15 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeply
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.
- 1Reclining Bound Angle1 min
- 2Mountain Pose1 min
- 3Warrior II1 min
- 4Crescent Lunge1 min
- 5Tree Pose1 min
- 6Plank Pose1 min
- 7Dancer's Pose1 min
- 8Revolved Triangle1 min
- 9Half Lord of the Fishes1 min
- 10Side Plank1-2 min
- 11Staff Pose1-2 min
- 12Cow Face Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
