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.

Anjaneyasana

1 min(8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Utkatasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Parivrtta Utkatasana

1 min(8-10 breaths)

Begin in Chair Pose with feet together.

Agnistambhasana

1 min(8-10 breaths)

Sit on your mat with legs extended.

Ardha Chandrasana

1 min(8-10 breaths)

Begin in Triangle Pose on the right side.

Ustrasana

1 min(8-10 breaths)

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

Bakasana

1 min(8-10 breaths)

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

Tadasana

1-2 min(10-15 breaths)

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

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

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.