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
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesArdha Chandrasana
1 min(8-10 breaths)
Begin in Triangle Pose on the right side.
strengthens the ankles, legs, glutes, and spineParivrtta Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart, right foot forward.
deeply stretches the hamstrings, hips, and it band
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsArdha Pincha Mayurasana
1-2 min(10-15 breaths)
Begin on all fours and lower your forearms to the mat, elbows below shoulders.
strengthens the shoulders, arms, and coreArdha Matsyendrasana
1-2 min(10-15 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobilitySupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Savasana
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.
- 1Head-to-Knee Pose1 min
- 2Chair Pose1 min
- 3Mountain Pose1 min
- 4Warrior II1 min
- 5Butterfly Pose1 min
- 6Triangle Pose1 min
- 7Half Moon Pose1 min
- 8Revolved Triangle1 min
- 9Bridge Pose1 min
- 10Dolphin Pose1-2 min
- 11Half Lord of the Fishes1-2 min
- 12Supine Spinal Twist1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
