20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Malasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Dandasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Navasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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