20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Utkatasana

1 min(8 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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