20-Minute Yoga for Strength

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Malasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Bhujangasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Salabhasana

1 min(8-10 breaths)

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

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Anjaneyasana

1 min(8-10 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Navasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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