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.

Virabhadrasana I

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Utthan Pristhasana

1 min(8-10 breaths)

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

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Bakasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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