20-Minute Yoga for Strength

Dandasana

1 min(8-10 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.

Virabhadrasana I

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

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.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Utkatasana

1 min(8-10 breaths)

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

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Paschimottanasana

1-2 min(10-15 breaths)

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

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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