20-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 breaths)

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

Janu Sirsasana

45 sec(5 breaths)

Sit with both legs extended.

Malasana

45 sec(5 breaths)

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

Tadasana

45 sec(5 breaths)

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

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Trikonasana

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Salabhasana

45 sec(5-8 breaths)

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

Utkatasana

45 sec(5-8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Balasana

1 min(8-10 breaths)

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

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Savasana

3 min

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