20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Malasana

1 min(8 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

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

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.

Bakasana

1-2 min(10-15 breaths)

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

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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