20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Utkatasana

1 min(8 breaths)

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

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.

Bhujangasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

From Mountain Pose, step your left foot back about a metre.

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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