20-Minute Yoga for Full Body

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Malasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Virabhadrasana I

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Navasana

1-2 min(10-15 breaths)

Sit with your knees bent, feet flat on the mat.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Matsyasana (Supported)

1-2 min(10-15 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

3 min

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