20-Minute Yoga for Full Body

Marjaryasana–Bitilasana

1 min(8-10 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.

Trikonasana

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.

Ustrasana

1 min(8-10 breaths)

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

Navasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Utkatasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Natarajasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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