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.

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Malasana

45 sec(5 breaths)

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

Virabhadrasana I

45 sec(5 breaths)

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

Utkatasana

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Tadasana

45 sec(5-8 breaths)

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

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

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.