20-Minute Yoga for Strength

Dandasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Ustrasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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