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.

Tadasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Utkatasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

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.