20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

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.

Salabhasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Navasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

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.