15-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8 breaths)

From Mountain Pose, step your left foot back about a metre.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Tadasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Salamba Bhujangasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

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.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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