20-Minute Yoga for Strength

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Virabhadrasana I

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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