20-Minute Yoga for Full Body

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Anjaneyasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

Sit with your knees bent, feet flat on the mat.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Utthan Pristhasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Dandasana

1-2 min(10-15 breaths)

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

Parivrtta Trikonasana

1-2 min(10-15 breaths)

Stand with feet about a metre apart, right foot forward.

Savasana

3 min

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