20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Utkatasana

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

Sit with your knees bent, feet flat on the mat.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Virabhadrasana I

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Tadasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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