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 back
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineAnjaneyasana
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 legUtthan 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 groinVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisers
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
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 thighsAgnistambhasana
1 min(8-10 breaths)
Sit on your mat with legs extended.
deeply stretches the outer hips and glutesSarvangasana
1-2 min(10-15 breaths)
Lie on your back and draw your knees toward your chest.
stimulates the thyroid and parathyroid glandsParivrtta Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it bandParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
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
- 2Triangle Pose1 min
- 3Seated Forward Fold1 min
- 4Crescent Lunge1 min
- 5Lizard Pose1 min
- 6Side Plank1 min
- 7Mountain Pose1 min
- 8Pigeon Pose1 min
- 9Fire Log Pose1 min
- 10Shoulder Stand1-2 min
- 11Revolved Triangle1-2 min
- 12Revolved Chair Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
