20-Minute Yoga for Full Body

Gomukhasana

1 min(8-10 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Virabhadrasana I

1 min(8 breaths)

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

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Tadasana

1 min(8-10 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Malasana

1 min(8-10 breaths)

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

Ardha Pincha Mayurasana

1-2 min(10-15 breaths)

Begin on all fours and lower your forearms to the mat, elbows below shoulders.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Savasana

3 min

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