20-Minute Yoga for Full Body

Balasana

1 min(8-10 breaths)

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

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Paschimottanasana

1 min(8 breaths)

Sit on your mat with both legs extended in front of you.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Malasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Dandasana

1-2 min(10-15 breaths)

Sit on your mat with both legs extended straight in front of you.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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