20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

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.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Anjaneyasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Tadasana

1-2 min(10-15 breaths)

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

Gomukhasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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