20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Phalakasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

Stand with feet about a metre apart, right foot forward.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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