20-Minute Strength and Mobility Routine

20:00 total · 20 poses · Intermediate · Pin it (opens in a new tab)

More holds and more leg and core work. Try it two or three mornings a week, alternating with the 10-minute routine. Warrior III and Side Plank use supported versions.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (20:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

Download MP3 (9.2 MB) · Also as a podcast on Spotify (opens in a new tab)

Follow-along timer

Pose 1 of 20

Seated breathing

Slow inhale, longer exhale

1:00

Next up: Cat-Cow

0:00 of 20:00

The poses

  1. 1

    Seated breathing

    Slow inhale, longer exhale

    60 s

  2. 2

    Cat-Cow

    Inhale cow, exhale cat

    60 s

  3. 3

    Thread the Needle

    Exhale to slide under

    30 s per side (60 s)

  4. 4

    Downward Dog

    Breathe steadily

    45 s

  5. 5

    Plank (knees down is fine)

    Steady breathing, belly firm

    30 s

  6. 6

    Child's Pose

    Breathe into your back

    30 s

  7. 7

    Sun Salutation A, knees-down option (4 rounds of about 45 s)

    One movement per breath

    180 s

  8. 8

    Chair Pose, 3 holds of 20 s with a 10 s stand between

    Breathe steadily through each hold

    90 s

  9. 9

    High Lunge

    Inhale lift, exhale sink

    30 s per side (60 s)

  10. 10

    Warrior II

    Exhale to bend the front knee

    45 s per side (90 s)

  11. 11

    Reverse Warrior

    Inhale to reach back

    15 s per side (30 s)

  12. 12

    Triangle Pose

    Inhale lengthen, exhale tip

    30 s per side (60 s)

  13. 13

    Goddess Pose

    Exhale sink, inhale lift

    45 s

  14. 14

    Warrior III, hands on a chair back

    Steady breathing

    20 s per side (40 s)

  15. 15

    Locust Pose, 3 lifts of about 15 s with a short rest

    Inhale lift, exhale lower

    60 s

  16. 16

    Bridge Pose, 3 lifts of about 15 s with a short rest

    Inhale lift hips, exhale lower

    60 s

  17. 17

    Side Plank, bottom knee down

    Steady breathing

    20 s per side (40 s)

  18. 18

    Lying knees-bent twist

    Exhale as the knees lower

    30 s per side (60 s)

  19. 19

    Happy Baby

    Slow breathing

    40 s

  20. 20

    Rest on your back

    Let the breath settle

    60 s

  21. Total 1200 s = 20:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

Check first if any of these apply

  • Osteoporosis or low bone density: talk with your doctor or physical therapist before the folds and twists. Use a flat-back hinge from the hips instead of rounding forward.
  • Herniated or bulging disk, or other lower back problems: skip deep forward folds and use a flat-back hinge with bent knees.
  • Glaucoma or severe high blood pressure: ask your doctor before poses that put your head below your heart, such as Downward Dog and Ragdoll.
  • Balance problems: do the balance poses next to a wall or holding a sturdy chair, every time.
  • Pregnancy: skip poses with long periods lying on your back, or ask your prenatal care provider.

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