15-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Utkatasana

1 min(8 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Malasana

1 min(8-10 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Uttanasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Tadasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

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.