20-Minute Yoga for Full Body

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Malasana

1 min(8 breaths)

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

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

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.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

From Downward Dog, bring your right knee toward your right wrist.

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Navasana

1-2 min(10-15 breaths)

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

Paschimottanasana

1-2 min(10-15 breaths)

Sit on your mat with both legs extended in front of you.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

Stand with feet about a metre apart, right foot forward.

Savasana

3 min

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