20-Minute Yoga for Full Body

Ananda Balasana

1 min(8-10 breaths)

Lie on your back.

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.

Gomukhasana

1 min(8 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Malasana

1 min(8-10 breaths)

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

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Virabhadrasana I

1 min(8-10 breaths)

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

Tadasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Janu Sirsasana

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.