20-Minute Yoga for Strength

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Virabhadrasana I

1 min(8 breaths)

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

Dandasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Salabhasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Paschimottanasana

1-2 min(10-15 breaths)

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

Janu Sirsasana

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.