20-Minute Yoga for Full Body

Supta Baddha Konasana

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.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Navasana

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

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.