20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Utkatasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 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.

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.

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

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

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.