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.

Gomukhasana

1 min(8 breaths)

Sit with legs extended, then bend both knees and stack the right knee over the left.

Malasana

1 min(8 breaths)

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

Ustrasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

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.