20-Minute Yoga for Full Body

Matsyasana (Supported)

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Salabhasana

1 min(8-10 breaths)

Lie face down with arms alongside your torso, palms facing up.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Viparita Karani

1-2 min(10-15 breaths)

Sit sideways next to a wall.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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