20-Minute Yoga for Full Body

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Gomukhasana

1 min(8 breaths)

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

Marjaryasana–Bitilasana

1 min(8 breaths)

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

Trikonasana

1 min(8 breaths)

Stand with feet about a metre apart.

Bakasana

1 min(8-10 breaths)

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

Urdhva Mukha Svanasana

1 min(8-10 breaths)

Lie on your belly with palms by the lower ribs, elbows close in.

Utthan Pristhasana

1 min(8-10 breaths)

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

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Virabhadrasana I

1 min(8-10 breaths)

From Mountain Pose, step your left foot back about a metre.

Adho Mukha Svanasana

1-2 min(10-15 breaths)

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

Supta Matsyendrasana

1-2 min(10-15 breaths)

Lie on your back with both knees bent.

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.