20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Malasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

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

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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