20-Minute Vinyasa Yoga for Full Body

Dandasana

1 min(5-8 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Janu Sirsasana

45 sec(5 breaths)

Sit with both legs extended.

Utkatasana

45 sec(5 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Tadasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

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

Salabhasana

45 sec(5-8 breaths)

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

Salamba Bhujangasana

1 min(8-10 breaths)

Lie on your belly with legs extended, tops of feet on the mat.

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Uttanasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Savasana

3 min

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