20-Minute Yoga for Strength

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

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.

Malasana

1 min(8 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

From Downward Dog, bring your right knee toward your right wrist.

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Anjaneyasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Utthan Pristhasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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