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.

Anjaneyasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Utkatasana

1 min(8-10 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Ustrasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Navasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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