20-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

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.

Virabhadrasana I

1 min(8 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Savasana

3 min

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