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.

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.

Anjaneyasana

1 min(8 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

Stand with feet together or hip-width apart, big toes touching.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Navasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Virabhadrasana I

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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