20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Paschimottanasana

1 min(8 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Malasana

1 min(8-10 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

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.