15-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Paschimottanasana

1 min(8 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Tadasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Malasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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