20-Minute Yoga for Full Body
A well-rounded 20-minute flow that moves through every major muscle group and joint. This sequence builds balanced strength and mobility without over-emphasising any single area.
Duration
20 minutes
Poses
13 poses
Goal
Full Body
The Flow
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesParivrtta Utkatasana
1 min(8-10 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslyArdha Matsyendrasana
1 min(8-10 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityGarudasana
1 min(8-10 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeply
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreVasisthasana
1-2 min(10-15 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexorsParivrtta Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it band
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Staff Pose1 min
- 2Standing Forward Fold1 min
- 3Triangle Pose1 min
- 4Head-to-Knee Pose1 min
- 5Chair Pose1 min
- 6Revolved Chair Pose1 min
- 7Half Lord of the Fishes1 min
- 8Eagle Pose1 min
- 9Warrior I1 min
- 10Side Plank1-2 min
- 11Happy Baby1-2 min
- 12Revolved Triangle1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
