20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Dandasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Navasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Tadasana

1 min(8-10 breaths)

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

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Gomukhasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

Savasana

3 min

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