20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Dandasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Tadasana

1-2 min(10-15 breaths)

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

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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