20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Virabhadrasana I

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

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.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Dandasana

1-2 min(10-15 breaths)

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

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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