20-Minute Yoga for Strength

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Malasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Utkatasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Adho Mukha Svanasana

1-2 min(10-15 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

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.