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.

Virabhadrasana I

45 sec(5 breaths)

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

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.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Uttanasana

45 sec(5-8 breaths)

Stand in Mountain Pose.

Phalakasana

45 sec(5-8 breaths)

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

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.

Salamba Bhujangasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

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.