20-Minute Yoga for Strength

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Tadasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

Bakasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Virabhadrasana I

1-2 min(10-15 breaths)

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

Savasana

1-2 min(10-15 breaths)

Lie on your back on the mat.

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.