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.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Uttanasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Virabhadrasana III

1-2 min(10-15 breaths)

Begin in Warrior I with your right leg forward.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

Savasana

3 min

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