20-Minute Yoga for Strength

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Anjaneyasana

1 min(8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Malasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Ustrasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Utkatasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Balasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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