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
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and core
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesAgnistambhasana
1 min(8-10 breaths)
Sit on your mat with legs extended.
deeply stretches the outer hips and glutesAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legArdha Pincha Mayurasana
1-2 min(10-15 breaths)
Begin on all fours and lower your forearms to the mat, elbows below shoulders.
strengthens the shoulders, arms, and coreArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
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
- 2Cat–Cow1 min
- 3Warrior II1 min
- 4Warrior I1 min
- 5Crow Pose1 min
- 6Bridge Pose1 min
- 7Triangle Pose1 min
- 8Fire Log Pose1 min
- 9Crescent Lunge1 min
- 10Dolphin Pose1-2 min
- 11Half Lord of the Fishes1-2 min
- 12Happy Baby1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
