20-Minute Yoga for Full Body

Balasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

Sit on your mat with both legs extended 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.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

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

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Navasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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