20-Minute Yoga for Full Body

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Tadasana

1 min(8 breaths)

Stand with feet together or hip-width apart, big toes touching.

Malasana

1 min(8 breaths)

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

Utkatasana

1 min(8 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.

Virabhadrasana I

1 min(8-10 breaths)

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

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Bhujangasana

1 min(8-10 breaths)

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

Natarajasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Savasana

3 min

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