20-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 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.

Paschimottanasana

45 sec(5 breaths)

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

Virabhadrasana I

45 sec(5 breaths)

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

Malasana

45 sec(5-8 breaths)

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

Vrksasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together.

Anjaneyasana

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Supta Matsyendrasana

45 sec(5-8 breaths)

Lie on your back with both knees bent.

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.

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.