20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Tadasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Salabhasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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