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.

Utkatasana

1 min(8 breaths)

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

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

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.

Malasana

1-2 min(10-15 breaths)

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

Supta Baddha Konasana

1-2 min(10-15 breaths)

Lie on your back.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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