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.

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.

Utkatasana

45 sec(5 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Anjaneyasana

45 sec(5-8 breaths)

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

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.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Dandasana

1 min(8-10 breaths)

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

Savasana

3 min

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