Yoga strength flow: 30 minutes for experienced practice

Your week

Practise twice weekly with at least one free day between sessions. Initially, avoid placing it immediately before a heavy upper-body workout. After preparation come repeated short efforts; the minute blocks are not uninterrupted holds.

How the time blocks work

Read the explanations before your first round. Move slowly and place the chair against a wall. To stand up from the floor, roll to your side, then use a supported kneeling position; transitions need not flow together. Allow extra reading time on your first attempt.

Keep breathing evenly as you move. If your breathing becomes strained or you hold your breath, release the pose and reset. Start with a small range of movement. As the sequence becomes familiar, explore a little more range and smoother transitions.

The positions explained

1. Cat–cow: Start on hands and knees, with hands under shoulders. Slowly round your back, then let it lengthen again. Use a comfortable range without throwing your head back; practise seated if pressure on your hands is uncomfortable.
2. Downward-facing dog: Start on hands and knees and send your hips up and back. Bend your knees enough to keep your back long; your heels need not reach the floor. Lower your knees to release, or use the wall version if your wrists feel uncomfortable.
3. Plank with optional knee support: Place your hands under your shoulders and step your legs back. Keep your trunk engaged so your lower back does not sag, and continue breathing. Lower your knees when the position or your breathing becomes unsettled.
4. Low lunge: From all fours, bring one foot forward and pad the back knee with a folded blanket. Bring your torso upright with hands on the front thigh. Move the pelvis forward slightly without arching your lower back; return to all fours to switch.
5. Chair pose: Stand hip-width apart and move your hips back as you bend your knees. Reach your arms forward or rest your hands on your hips. Hold briefly while breathing, then stand up; a chair behind you can limit the depth.
6. Warrior II: Take a wide stance with the front foot turned out and the back foot slightly in. Bend the front knee in the direction of the toes and open your arms sideways. Choose a stable stride; straighten the leg and reset both feet before switching sides.
7. Side plank with the lower knee down: Rest on a forearm with elbow under shoulder. Bend the lower knee, extend the upper leg and lift the hips. Breathe steadily, lower with control and switch sides. Begin with short holds.
8. Child’s pose or seated rest: From all fours, move your hips towards your heels only as far as your knees allow comfortably. Support your chest with a cushion or forehead with your hands. Rest in a chair if this position does not suit you.
9. Rest to finish: Rest on your back with legs bent or extended comfortably. Let your breathing settle naturally. Sitting in a chair is also an option. Before standing up, roll onto your side and take your time.

Developing your practice

Start side plank with the lower knee down. After two familiar weeks, try one round with both legs straight or connect plank-to-dog transitions more smoothly. Choose one progression; return to the easier form when your body position gives way.

At first, you may look at the instructions before every position. As the sequence becomes familiar, you have more attention for your breathing and movement. After two weeks, you will have a better sense of which time of day and variations suit you. Keep those. A hand on the wall or a shorter hold can remain part of your practice.

When a position does not suit you

Shorten your stance, keep a hand on the wall or bend your knees. Replace floor supports with the wall version if your wrists are uncomfortable. Stop the movement for sharp pain or dizziness. Seek individual guidance for an injury, pregnancy or a relevant health condition.

Explore the beginner yoga sequence