20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Gomukhasana

1 min(8 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.

Dandasana

1 min(8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Anjaneyasana

1 min(8-10 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Tadasana

1 min(8-10 breaths)

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

Bakasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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