15-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Dandasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8-10 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Utkatasana

1 min(8-10 breaths)

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

Salabhasana

1 min(8-10 breaths)

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

Malasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

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.