20-Minute Yoga for Strength

Dandasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Gomukhasana

1 min(8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Tadasana

1-2 min(10-15 breaths)

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

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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