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
Gomukhasana
1 min(8-10 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeplyPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back body
Eka Pada Rajakapotasana
1 min(8-10 breaths)
From Downward Dog, bring your right knee toward your right wrist.
deeply opens the hips, groin, and outer thighsAgnistambhasana
1 min(8-10 breaths)
Sit on your mat with legs extended.
deeply stretches the outer hips and glutesMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinGarudasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
stretches the shoulders and upper back deeplyParivrtta Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it bandParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneously
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.
- 1Cow Face Pose1 min
- 2Seated Forward Fold1 min
- 3Head-to-Knee Pose1 min
- 4Staff Pose1 min
- 5Warrior III1 min
- 6Pigeon Pose1 min
- 7Fire Log Pose1 min
- 8Dancer's Pose1 min
- 9Garland Pose1 min
- 10Eagle Pose1-2 min
- 11Revolved Triangle1-2 min
- 12Revolved Chair Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
