20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Utkatasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Bhujangasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Virabhadrasana I

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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