20-Minute Yoga for Strength

Ananda Balasana

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.

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.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Salabhasana

1 min(8-10 breaths)

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

Bakasana

1-2 min(10-15 breaths)

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

Gomukhasana

1-2 min(10-15 breaths)

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

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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