20-Minute Vinyasa Yoga for Full Body

Balasana

1 min(5-8 breaths)

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

Paschimottanasana

45 sec(5 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Malasana

45 sec(5 breaths)

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

Uttanasana

45 sec(5-8 breaths)

Stand in Mountain Pose.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Virabhadrasana I

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

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.

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Dandasana

1 min(8-10 breaths)

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

Savasana

3 min

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