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.

Virabhadrasana II

45 sec(5 breaths)

Stand with feet about a metre apart.

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Utkatasana

45 sec(5-8 breaths)

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

Virabhadrasana I

45 sec(5-8 breaths)

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

Malasana

45 sec(5-8 breaths)

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

Salabhasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

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.