20-Minute Yoga for Strength

Gomukhasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Ustrasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

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.