20-Minute Yoga for Strength

Gomukhasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Virabhadrasana I

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Anjaneyasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

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.