20-Minute Vinyasa Yoga for Full Body

Matsyasana (Supported)

1 min(5-8 breaths)

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

Utkatasana

45 sec(5 breaths)

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

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.

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Phalakasana

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Virabhadrasana I

45 sec(5-8 breaths)

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

Tadasana

45 sec(5-8 breaths)

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

Salamba Bhujangasana

1 min(8-10 breaths)

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

Balasana

1 min(8-10 breaths)

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

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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