20-Minute Yoga for Strength

Gomukhasana

1 min(8-10 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Utkatasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

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.