20-Minute Yoga Flow for Lower-Body Strength

Chair Pose (Utkatasana)

Stand with your feet hip-width apart. Chair Pose is attained by inhaling as the arms are raised above the head and exhaling as the knees are bent and the hips are lowered. Keep it for five full breaths.

Warrior II (Virabhadrasana II)

From Chair Pose, lunge with your left foot. Turning your left foot 90° aligns your heels. Inhale and exhale while raising your arms to shoulder height and sinking further into your right knee. 5-deep breaths.

Side Angle Pose (Utthita Parsvakonasana)

From Warrior II, place your right hand on the outside of your right foot and lift your left arm straight up to the ceiling. Right knee bent, left leg straight. Hold 5 deep breaths.

High Lunge (Alanasana)

From Side Angle Pose, move your left foot forward to meet your right foot and step back into a lunge. Inhale and exhale as you lift your chest and sink into your right knee. Hold 5 deep breaths.


Triangle Pose (Trikonasana)

Straighten your right leg and turn your left foot slightly from High Lunge. Exhale as you hinge at your hip and lower your right hand to your shin, ankle, or floor as you reach forward. Elevate your left arm. 5-deep breaths.

Tree Pose (Vrikshasana)

From Triangle Pose, rest your right foot on your left inner thigh. Put your thigh and foot together. Focus on your breath with your hands at your heart. Hold 5 deep breaths.

Goddess Pose (Utkata Konasana)

From Tree Pose, step your right foot back to meet your left and turn your feet out 45 degrees. Exhale as you bend your knees and lower your hips into Goddess Pose. Hold 5 deep breaths.