20-Minute Yoga for Full Body

Supta Baddha Konasana

1 min(8-10 breaths)

Lie on your back.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Paschimottanasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Navasana

1 min(8-10 breaths)

Sit with your knees bent, feet flat on the mat.

Bakasana

1 min(8-10 breaths)

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

Ustrasana

1 min(8-10 breaths)

Kneel with knees hip-width apart, tops of feet flat on the mat.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Malasana

1 min(8-10 breaths)

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

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Uttanasana

1-2 min(10-15 breaths)

Stand in Mountain Pose.

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.