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
Ananda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineUtthan Pristhasana
1 min(8-10 breaths)
Begin in Downward Dog and step the right foot outside the right hand.
deeply opens the hip flexors and groin
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslyVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersArdha Pincha Mayurasana
1-2 min(10-15 breaths)
Begin on all fours and lower your forearms to the mat, elbows below shoulders.
strengthens the shoulders, arms, and corePaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineParivrtta 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.
- 1Happy Baby1 min
- 2Staff Pose1 min
- 3Cat–Cow1 min
- 4Crescent Lunge1 min
- 5Half Moon Pose1 min
- 6Lizard Pose1 min
- 7Warrior II1 min
- 8Revolved Chair Pose1 min
- 9Side Plank1 min
- 10Dolphin Pose1-2 min
- 11Seated Forward Fold1-2 min
- 12Revolved Triangle1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
