20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Navasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Virabhadrasana I

1-2 min(10-15 breaths)

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

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Ardha Matsyendrasana

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.