20-Minute Yoga for Full Body

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Malasana

1 min(8 breaths)

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

Gomukhasana

1 min(8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Eka Pada Rajakapotasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Garudasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Parivrtta Utkatasana

1-2 min(10-15 breaths)

Begin in Chair Pose with feet together.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Ananda Balasana

1-2 min(10-15 breaths)

Lie on your back.

Savasana

3 min

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