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.

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Paschimottanasana

45 sec(5 breaths)

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

Janu Sirsasana

45 sec(5 breaths)

Sit with both legs extended.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Utkatasana

45 sec(5-8 breaths)

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

Malasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Savasana

3 min

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