20-Minute Yoga for Full Body

Gomukhasana

1 min(8-10 breaths)

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

Anjaneyasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Malasana

1 min(8-10 breaths)

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

Ardha Matsyendrasana

1 min(8-10 breaths)

Sit with both legs extended.

Parivrtta Trikonasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Navasana

1-2 min(10-15 breaths)

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

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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