20-Minute Yoga for Full Body

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

Tadasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Paschimottanasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

From Mountain Pose, step your left foot back about a metre.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Gomukhasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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