20-Minute Yoga for Strength

Dandasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Malasana

1 min(8-10 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.

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.

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.