20-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Dandasana

1 min(8 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Salabhasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Navasana

1-2 min(10-15 breaths)

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

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

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.