20-Minute Yoga for Strength

Gomukhasana

1 min(8-10 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Bakasana

1 min(8-10 breaths)

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

Parivrtta Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart, right foot forward.

Bhujangasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Navasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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