20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Dandasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Parivrtta Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart, right foot forward.

Ustrasana

1 min(8-10 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Gomukhasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

3 min

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