20-Minute Vinyasa Yoga for Full Body

Paschimottanasana

1 min(5-8 breaths)

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

Dandasana

45 sec(5 breaths)

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

Tadasana

45 sec(5 breaths)

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

Malasana

45 sec(5 breaths)

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

Vrksasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together.

Trikonasana

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Bhujangasana

45 sec(5-8 breaths)

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

Anjaneyasana

45 sec(5-8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Salabhasana

45 sec(5-8 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.

Balasana

1 min(8-10 breaths)

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

Matsyasana (Supported)

1 min(8-10 breaths)

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

Savasana

3 min

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