20-Minute Yoga for Strength

Dandasana

1 min(8-10 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Bakasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Salabhasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Virabhadrasana I

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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