20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

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.

Utkatasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Navasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Ardha Matsyendrasana

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.