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.

Gomukhasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Malasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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