20-Minute Vinyasa Yoga for Full Body

Paschimottanasana

1 min(5-8 breaths)

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

Utkatasana

45 sec(5 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Virabhadrasana I

45 sec(5 breaths)

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

Vrksasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together.

Malasana

45 sec(5-8 breaths)

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

Supta Matsyendrasana

45 sec(5-8 breaths)

Lie on your back with both knees bent.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Tadasana

45 sec(5-8 breaths)

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

Salabhasana

1 min(8-10 breaths)

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

Dandasana

1 min(8-10 breaths)

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

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.