20-Minute Yoga for Full Body

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Anjaneyasana

1 min(8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Gomukhasana

1 min(8 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Bakasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Utthan Pristhasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

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.