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
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinDhanurasana
1 min(8-10 breaths)
Lie on your belly with arms beside your torso.
opens the full front body: chest, abdomen, and hip flexors
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesNavasana
1 min(8-10 breaths)
Sit with your knees bent, feet flat on the mat.
strengthens the deep core, hip flexors, and spineBakasana
1 min(8-10 breaths)
Squat down and place your palms on the mat, shoulder-width apart.
strengthens the arms, wrists, and coreVasisthasana
1 min(8-10 breaths)
Begin in Plank Pose.
strengthens the obliques, deep core, and lateral stabilisersParivrtta Utkatasana
1-2 min(10-15 breaths)
Begin in Chair Pose with feet together.
strengthens the thighs and core simultaneouslyArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilityAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexorsSavasana
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.
- 1Corpse Pose1 min
- 2Warrior I1 min
- 3Crescent Lunge1 min
- 4Garland Pose1 min
- 5Bow Pose1 min
- 6Triangle Pose1 min
- 7Boat Pose1 min
- 8Crow Pose1 min
- 9Side Plank1 min
- 10Revolved Chair Pose1-2 min
- 11Half Lord of the Fishes1-2 min
- 12Happy Baby1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
