20-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Malasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Gomukhasana

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Balasana

1-2 min(10-15 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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