20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Ustrasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Dandasana

1-2 min(10-15 breaths)

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

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Savasana

3 min

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