20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

Sit with your knees bent, feet flat on the mat.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Ustrasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

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.