15-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Tadasana

1 min(8 breaths)

Stand with feet together or hip-width apart, big toes touching.

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Salamba Bhujangasana

1 min(8-10 breaths)

Lie on your belly with legs extended, tops of feet on the mat.

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Malasana

1 min(8-10 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Virabhadrasana II

1-2 min(10-15 breaths)

Stand with feet about a metre apart.

Dandasana

1-2 min(10-15 breaths)

Sit on your mat with both legs extended straight in front of you.

Matsyasana (Supported)

1-2 min(10-15 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

3 min

Allow every muscle to soften completely. This is where the practice integrates.