20-Minute Yoga for Strength

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Virabhadrasana I

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Dandasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

From Downward Dog, bring your right knee toward your right wrist.

Ustrasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Utthan Pristhasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Gomukhasana

1-2 min(10-15 breaths)

Sit with legs extended, then bend both knees and stack the right knee over the left.

Savasana

3 min

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