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P-urpose

Yoga Sequence for Strength

StrengthVinyasa60 minIntermediate

Strength in yoga comes from time under steady effort. This plan builds legs first, then core and arms, with long enough holds to work — and clear places to rest.

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The sequence

≈ 58 min including transitions

01Arrive3 min

  1. 1Easy Seat2 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft

02Warm up6 min

  1. 4Cat–Cow8 breaths
  2. 5Wrist Release5 breaths
  3. 6Bird Dog5 breathsRight
  4. 7Bird Dog5 breathsLeft
  5. 8Forearm Plank5 breaths
  6. 9Low Lunge5 breathsRight
  7. 10Low Lunge5 breathsLeft
  8. 11Half Split5 breathsRight
  9. 12Half Split5 breathsLeft
  10. 13Downward-Facing Dog5 breaths

03Sun salutation A× 3 rounds4 min

  1. 14Mountain1 breath
  2. 15Upward Salute1 breath
  3. 16Standing Forward Fold1 breath
  4. 17Halfway Lift1 breath
  5. 18Plank1 breath
  6. 19Four-Limbed Staff1 breath
  7. 20Upward-Facing Dog1 breath
  8. 21Downward-Facing Dog5 breaths
  9. 22Halfway Lift1 breath
  10. 23Standing Forward Fold1 breath
  11. 24Upward Salute1 breath
  12. 25Mountain1 breath

04Sun salutation B× 3 rounds8 min

  1. 26Chair3 breaths
  2. 27Standing Forward Fold1 breath
  3. 28Halfway Lift1 breath
  4. 29Plank1 breath
  5. 30Four-Limbed Staff1 breath
  6. 31Upward-Facing Dog1 breath
  7. 32Downward-Facing Dog3 breaths
  8. 33Warrior I3 breathsRight
  9. 34Vinyasa4 breaths
  10. 35Warrior I3 breathsLeft
  11. 36Vinyasa4 breaths
  12. 37Halfway Lift1 breath
  13. 38Standing Forward Fold1 breath
  14. 39Chair3 breaths
  15. 40Mountain1 breath

05Standing flow17 min

  1. 41High Lunge6 breathsRight
  2. 42Revolved High Lunge5 breathsRight
  3. 43Warrior III5 breathsRight
  4. 44Vinyasa4 breaths
  5. 45High Lunge6 breathsLeft
  6. 46Revolved High Lunge5 breathsLeft
  7. 47Warrior III5 breathsLeft
  8. 48Vinyasa4 breaths
  9. 49Chair6 breaths
  10. 50Revolved Chair5 breathsRight
  11. 51Revolved Chair5 breathsLeft
  12. 52Warrior II5 breathsRight
  13. 53Extended Side Angle5 breathsRight
  14. 54Half Moon5 breathsRight
  15. 55Vinyasa4 breaths
  16. 56Warrior II5 breathsLeft
  17. 57Extended Side Angle5 breathsLeft
  18. 58Half Moon5 breathsLeft
  19. 59Vinyasa4 breaths
  20. 60Warrior II5 breathsRight
  21. 61Reverse Warrior3 breathsRight
  22. 62Extended Side Angle5 breathsRight
  23. 63Vinyasa4 breaths
  24. 64Warrior II5 breathsLeft
  25. 65Reverse Warrior3 breathsLeft
  26. 66Extended Side Angle5 breathsLeft
  27. 67Vinyasa4 breaths
  28. 68Goddess6 breaths

06Core & strength6 min

  1. 69Forearm Plank6 breaths
  2. 70Side Plank4 breathsRight
  3. 71Side Plank4 breathsLeft
  4. 72Garland4 breaths
  5. 73Crow3 breaths
  6. 74Child’s Pose5 breaths
  7. 75Crow3 breaths
  8. 76Boat5 breaths
  9. 77Boat5 breaths
  10. 78Half Boat5 breaths

07Cool down8 min

  1. 79Bound Angle8 breaths
  2. 80Seated Forward Fold8 breaths
  3. 81Head-to-Knee8 breathsRight
  4. 82Head-to-Knee8 breathsLeft
  5. 83Reclined Figure Four8 breathsRight
  6. 84Reclined Figure Four8 breathsLeft
  7. 85Supine Twist8 breathsRight
  8. 86Supine Twist8 breathsLeft
  9. 87Happy Baby6 breaths

08Final rest6 min

  1. 88Final Rest6 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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