20-Minute Yoga for Strength

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Gomukhasana

1 min(8 breaths)

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

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Malasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Bakasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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