20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

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.

Ustrasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Dandasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Savasana

3 min

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