20-Minute Yoga for Strength

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Tadasana

1 min(8 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

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.

Bhujangasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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