20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Gomukhasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Malasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Virabhadrasana I

1-2 min(10-15 breaths)

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

Paschimottanasana

1-2 min(10-15 breaths)

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

Parivrtta Trikonasana

1-2 min(10-15 breaths)

Stand with feet about a metre apart, right foot forward.

Savasana

3 min

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