20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Salabhasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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