20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

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.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8-10 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Phalakasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

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.