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Strength yoga: a 35-minute workout with a band

A 35-minute yoga workout for strength: standing poses held long enough to tire your legs, slow lowering from plank, side plank and back lifts, and a band row for the pulling muscles that yoga hardly uses. Work each pose until you need a short rest, which is the NHS's test for a strength session, and choose the harder version once a pose gets easy. It counts towards the twice-weekly strength guideline; for the most strength, muscle or bone, add resistance training.

35 minIntermediate18 movesA step · A band · An anchor pointBack · Abs · Shoulders · Hamstrings · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoStanding or seatedEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoLower with your knees down at first, and step rather than jump. With osteoporosis, take the forward folds to a flat back half wayEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)

Legs

  1. Chair pose (Utkatasana)3 holds of 30 to 45 s
    Beginner · Quads, Glutes, Shoulders · 3D demoSink until your thighs work hard, and rest when you need toHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted, front knee over your ankle. Lower your back knee if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  3. Warrior II (Virabhadrasana II)5 breaths each side, twice
    Intermediate · Quads, Glutes, Adductors · 3D demoSink a little lower on the second round; front knee in line with your second toeEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Goddess pose (Utkata Konasana)12 slow pulses
    Beginner · Quads, Adductors, Glutes · 3D demoKnees track over your toes. Stay shallow with knee or groin painHarder: Deep squat hold
  5. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height to start; hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  6. Half moon pose (Ardha Chandrasana)3 to 5 breaths each side
    Advanced · Hip abductors, Glutes, Hamstrings · 3D demoBottom hand on a block or a step, and your back near a wall if you wobbleEasier: Triangle pose (Utthita Trikonasana)Harder: Sugarcane pose (Ardha Chandra Chapasana)

Push and hold

  1. Straight-arm plank (high plank)3 holds of 15 to 30 s
    Intermediate · Abs, Shoulders, Chest · 3D demoBody in one line. Fists or forearms if your wrists hurtEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
  2. Four-limbed staff pose (Chaturanga Dandasana)3 to 5 slow lowers
    Advanced · Triceps, Chest, Shoulders · 3D demoFrom plank, lower slowly with your knees down until you can keep your elbows hugged in and your shoulders level with your elbowsEasier: Push-upHarder: Eight-angle pose (Astavakrasana)
  3. Side plank2 holds of 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down for a lighter versionEasier: Knee side plankHarder: Side plank with leg lift
  4. Dolphin pose (Ardha Pincha Mayurasana)3 holds of 5 breaths
    Intermediate · Shoulders, Back, Hamstrings · 3D demoForearms down, hips high. Keep it brief with glaucoma or uncontrolled high blood pressureEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Forearm stand (Pincha Mayurasana)
  5. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs, neck longEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Pull

  1. Band row3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band at chest height. Squeeze your shoulder blades back, and stop 2 to 3 reps before you couldn't do anotherHarder: Supported single-arm dumbbell row

Hips

  1. Single-leg glute bridge8 to 10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowlyEasier: Glute bridgeHarder: Barbell hip thrust

Wind down

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoKnees on a cushionHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoBreathe slowly

Tips

  • Do it twice a week to meet the strength guideline, working each pose until you need a short rest.
  • Progress: when a hold feels easy, take the harder version (straighter legs, one leg, slower lowering) rather than just holding longer.
  • Yoga has almost no pulling, so keep the band row, or row with a dumbbell or at a gym.
  • For bigger muscles or stronger bones, add resistance training: yoga hasn't been shown to build muscle size or bone.
  • Ready for more? Practise crow pose and a half handstand at the wall, with something soft in front of you.
  • Breathe out through every effort, especially with high blood pressure, heart disease, glaucoma, a hernia or in pregnancy.
  • With knee pain or knee osteoarthritis, shorten your warrior stances and keep your front knee over your ankle.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the strength yoga: a 35-minute workout with a band take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 12 of its 18 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.