20-Minute Yoga for Full Body

Dandasana

1 min(8-10 breaths)

Sit on your mat with both legs extended straight in front of you.

Virabhadrasana II

1 min(8 breaths)

Stand with feet about a metre apart.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Malasana

1 min(8 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

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

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.

Bakasana

1-2 min(10-15 breaths)

Squat down and place your palms on the mat, shoulder-width apart.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

Savasana

3 min

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