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).

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Dandasana

45 sec(5 breaths)

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

Virabhadrasana II

45 sec(5 breaths)

Stand with feet about a metre apart.

Malasana

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Utkatasana

45 sec(5-8 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Balasana

1 min(8-10 breaths)

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

Paschimottanasana

1 min(8-10 breaths)

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

Savasana

3 min

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