20-Minute Yoga for Full Body

Dandasana

1 min(8-10 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Bhujangasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Natarajasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Paschimottanasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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