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
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spine
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreGarudasana
1 min(8-10 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeplyParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyParivrtta Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it band
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.
- 1Child's Pose1 min
- 2Staff Pose1 min
- 3Chair Pose1 min
- 4Garland Pose1 min
- 5Crow Pose1 min
- 6Half Moon Pose1 min
- 7Warrior I1 min
- 8Eagle Pose1 min
- 9Revolved Chair Pose1 min
- 10Downward-Facing Dog1-2 min
- 11Supported Fish Pose1-2 min
- 12Revolved Triangle1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
