20-Minute Yoga for Strength

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Tadasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Navasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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