20-Minute Yoga for Strength

Matsyasana (Supported)

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Malasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Bakasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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