Full Body Strength Yoga Sequence With Goddess Pose Variation Namaste

Hatha

Created by a Yoga Teacher on Tummee

August, 2025

Goddess Squats

Goddess Squats – Strengthens inner thighs, glutes, quads, and core. Slow squats x 10 Note : spine straight and glutes pointing down
1. Goddess Pose Variation Namaste

Utkata Konasana Variation Namaste
Downward Dog to Knee

Tiger Pose Kicks – Targets biceps and triceps, hamstrings, along with abdomen and hips. Note : Align wrist and shoulder before bringing the knee towards elbows.
2. Three Legged Downward Facing Dog Pose Tiger Curl Pose Flow

Tri Pada Adho Mukha Svanasana Phalakasana Knee To Nose Vinyasa
Warrior 2 + Side Bend

Warrior 2 + Side Bend – Builds leg endurance, oblique strength, and hip mobility Warrir to hinge with rotation, hands to head x 8 - 10 each side
3. Warrior Pose Ii Side Bend Hands Behind Head

Virabhadrasana Ii Side Bend Hasta Behind Sirsa
Tiger Pose Kicks

Tiger Pose Kicks – Targets glutes, hamstrings, lower back, and core stability 3 legged dog into knee to nose x 8-10 each side. Note : bring wrist and should aligned. curve spine
4. Tiger Pose Table Top Pose Knee To Nose Flow

Vyaghrasana Dandayamana Bharmanasana Knee To Nose Vinyasa
Plank → Chaturanga → Vasisthasana

Plank → Chaturanga → Vasisthasana – Works shoulders, chest, triceps, and core stability, sides. 5 - 8 times
5. Downward Facing Dog Pose Plank Pose Flow

Adho Mukha Svanasana Phalakasana Vinyasa
6. Four Limbed Staff Pose Plank Pose Flow

Chaturanga Dandasana Phalakasana Vinyasa
7. Side Plank Pose

Vasisthasana