20-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 breaths)

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

Dandasana

45 sec(5 breaths)

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

Trikonasana

45 sec(5 breaths)

Stand with feet about a metre apart.

Utkatasana

45 sec(5 breaths)

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

Supta Matsyendrasana

45 sec(5-8 breaths)

Lie on your back with both knees bent.

Bhujangasana

45 sec(5-8 breaths)

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

Tadasana

45 sec(5-8 breaths)

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

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind 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.