20-Minute Yoga for Full Body
A well-rounded 20-minute flow that moves through every major muscle group and joint. This sequence builds balanced strength and mobility without over-emphasising any single area.
Duration
20 minutes
Poses
13 poses
Goal
Full Body
The Flow
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinGomukhasana
1 min(8 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeply
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersNavasana
1 min(8-10 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineArdha Matsyendrasana
1 min(8-10 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityUstrasana
1 min(8-10 breaths)
Kneel with knees hip-width apart, tops of feet flat on the mat.
deeply stretches the entire front of the body
Tadasana
1-2 min(10-15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Staff Pose1 min
- 2Warrior II1 min
- 3Garland Pose1 min
- 4Cow Face Pose1 min
- 5Triangle Pose1 min
- 6Plank Pose1 min
- 7Boat Pose1 min
- 8Half Lord of the Fishes1 min
- 9Camel Pose1 min
- 10Mountain Pose1-2 min
- 11Child's Pose1-2 min
- 12Revolved Chair Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
