20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Tadasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Navasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

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.