20-Minute Vinyasa Yoga for Full Body

Matsyasana (Supported)

1 min(5-8 breaths)

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

Tadasana

45 sec(5 breaths)

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

Trikonasana

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.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

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

Anjaneyasana

45 sec(5-8 breaths)

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

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Bhujangasana

45 sec(5-8 breaths)

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

Malasana

1 min(8-10 breaths)

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

Dandasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Savasana

3 min

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