20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Dandasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Gomukhasana

1-2 min(10-15 breaths)

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

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Savasana

3 min

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