20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Virabhadrasana I

1 min(8-10 breaths)

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

Navasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Dandasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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