20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8 breaths)

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

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.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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