20-Minute Yoga for Strength

Dandasana

1 min(8-10 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Phalakasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Navasana

1-2 min(10-15 breaths)

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

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

Savasana

3 min

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