20-Minute Yoga for Full Body

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Malasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Dhanurasana

1 min(8-10 breaths)

Lie on your belly with arms beside your torso.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Anjaneyasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

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.

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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