20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Dandasana

1 min(8 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Navasana

1 min(8-10 breaths)

Sit with your knees bent, feet flat on the mat.

Malasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Bakasana

1-2 min(10-15 breaths)

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

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.