Standing Strength Flow — 20 Min

A 20-minute intermediate yoga session focused on standing strength flow. Follow the timed pose sequence at a comfortable pace; modifications and breaks are enco

Duration

20 min

Difficulty

intermediate

Equipment

yoga mat, wall (optional support)

Muscle groups

back, balance, full-body, legs, side-body

Exercises

1. 1. Sun Salutation A

   1 sets · 2 min total (both sides where applicable) reps

   Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

2. 2. Chair Pose

   1 sets · 2 min total (both sides where applicable) reps

   Bend knees, shift hips back, keep chest long, and breathe steadily. Move without pain; breathe normally.

3. 3. High Lunge

   1 sets · 2 min total (both sides where applicable) reps

   Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

4. 4. Warrior II

   1 sets · 2 min total (both sides where applicable) reps

   Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

5. 5. Extended Side Angle

   1 sets · 2 min total (both sides where applicable) reps

   Rest forearm lightly on front thigh and reach top arm overhead; switch sides. Move without pain; breathe normally.

6. 6. Triangle Pose

   1 sets · 2 min total (both sides where applicable) reps

   Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

7. 7. Tree Pose

   1 sets · 2 min total (both sides where applicable) reps

   Balance on one foot, place other foot below or above knee; switch sides. Move without pain; breathe normally.

8. 8. Warrior III Prep

   1 sets · 2 min total (both sides where applicable) reps

   Hinge forward with hands on wall and extend one leg back; switch sides. Move without pain; breathe normally.

9. 9. Standing Forward Fold

   1 sets · 2 min total (both sides where applicable) reps

   Hinge at hips, bend knees as needed, and let neck relax. Move without pain; breathe normally.

10. 10. Savasana

    1 sets · 2 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.