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.

Virabhadrasana I

1 min(8 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Paschimottanasana

1 min(8 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Anjaneyasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

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

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

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.