20-Minute Yoga for Strength

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Dandasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Malasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Phalakasana

1-2 min(10-15 breaths)

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

Paschimottanasana

1-2 min(10-15 breaths)

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

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.