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.

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Utkatasana

1 min(8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Navasana

1 min(8-10 breaths)

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

Tadasana

1 min(8-10 breaths)

Stand with feet together or hip-width apart, big toes touching.

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Utthan Pristhasana

1 min(8-10 breaths)

Begin in Downward Dog and step the right foot outside the right hand.

Ardha Chandrasana

1-2 min(10-15 breaths)

Begin in Triangle Pose on the right side.

Supta Baddha Konasana

1-2 min(10-15 breaths)

Lie on your back.

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.