20-Minute Yoga for Full Body

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Gomukhasana

1 min(8 breaths)

Sit with legs extended, then bend both knees and stack the right knee over the left.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Uttanasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Tadasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Bakasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Balasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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