20-Minute Yoga for Full Body

Paschimottanasana

1 min(8-10 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Utkatasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Malasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Tadasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Gomukhasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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