15-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Utkatasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

Bhujangasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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