20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Tadasana

1 min(8 breaths)

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

Dandasana

1 min(8 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Salabhasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

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.