20-Minute Yoga for Strength

Balasana

1 min(8-10 breaths)

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

Tadasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Paschimottanasana

1 min(8 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Phalakasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Vasisthasana

1-2 min(10-15 breaths)

Begin in Plank Pose.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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