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).

Virabhadrasana I

45 sec(5 breaths)

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

Dandasana

45 sec(5 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Vrksasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together.

Utkatasana

45 sec(5-8 breaths)

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

Tadasana

45 sec(5-8 breaths)

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

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Salabhasana

45 sec(5-8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Paschimottanasana

1 min(8-10 breaths)

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

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Savasana

3 min

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