20-Minute Yoga for Full Body

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Malasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

From Mountain Pose, step your left foot back about a metre.

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Navasana

1 min(8-10 breaths)

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

Sarvangasana

1-2 min(10-15 breaths)

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

Balasana

1-2 min(10-15 breaths)

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