20-Minute Yoga for Full Body

Gomukhasana

1 min(8-10 breaths)

Sit with legs extended, then bend both knees and stack the right knee over the left.

Tadasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

From Downward Dog, bring your right knee toward your right wrist.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Anjaneyasana

1-2 min(10-15 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Balasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 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.