20-Minute Yoga for Full Body

Dandasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Anjaneyasana

1 min(8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Malasana

1 min(8 breaths)

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

Utkatasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Parivrtta Trikonasana

1-2 min(10-15 breaths)

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

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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