20-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Marjaryasana–Bitilasana

1 min(8 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.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Bakasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Navasana

1 min(8-10 breaths)

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

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Virabhadrasana I

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

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.