20-Minute Yoga for Strength

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Tadasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Malasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Navasana

1-2 min(10-15 breaths)

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

Gomukhasana

1-2 min(10-15 breaths)

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

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.