20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

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.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

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.

Virabhadrasana II

1 min(8-10 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.

Navasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

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.