20-Minute Yoga for Strength

Paschimottanasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

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.

Tadasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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