20-Minute Yoga for Strength

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Bhujangasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

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.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

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.