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.

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Navasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Bakasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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