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
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesGomukhasana
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 deeplyAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backArdha Matsyendrasana
1 min(8-10 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobility
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersUrdhva Mukha Svanasana
1 min(8-10 breaths)
Lie on your belly with palms by the lower ribs, elbows close in.
strengthens the spine, arms, and wristsVirabhadrasana III
1-2 min(10-15 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back body
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslySavasana
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.
- 1Child's Pose1 min
- 2Cow Face Pose1 min
- 3Crescent Lunge1 min
- 4Head-to-Knee Pose1 min
- 5Half Lord of the Fishes1 min
- 6Warrior I1 min
- 7Bridge Pose1 min
- 8Side Plank1 min
- 9Upward-Facing Dog1 min
- 10Warrior III1-2 min
- 11Corpse Pose1-2 min
- 12Revolved Chair Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
