20-Minute Yoga for Full Body
A well-rounded 20-minute flow that moves through every major muscle group and joint. This sequence builds balanced strength and mobility without over-emphasising any single area.
Duration
20 minutes
Poses
13 poses
Goal
Full Body
The Flow
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesParivrtta Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it bandBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsNavasana
1 min(8-10 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineAgnistambhasana
1 min(8-10 breaths)
Sit on your mat with legs extended.
deeply stretches the outer hips and glutesBakasana
1-2 min(10-15 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Supported Fish Pose1 min
- 2Chair Pose1 min
- 3Warrior II1 min
- 4Triangle Pose1 min
- 5Revolved Triangle1 min
- 6Butterfly Pose1 min
- 7Boat Pose1 min
- 8Dancer's Pose1 min
- 9Fire Log Pose1 min
- 10Crow Pose1-2 min
- 11Standing Forward Fold1-2 min
- 12Head-to-Knee Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
