20-Minute Yoga for Full Body

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Dandasana

1 min(8 breaths)

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

Tadasana

1 min(8 breaths)

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

Uttanasana

1 min(8 breaths)

Stand in Mountain Pose.

Virabhadrasana III

1 min(8-10 breaths)

Begin in Warrior I with your right leg forward.

Urdhva Mukha Svanasana

1 min(8-10 breaths)

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

Natarajasana

1 min(8-10 breaths)

Stand in Mountain Pose.

Vasisthasana

1 min(8-10 breaths)

Begin in Plank Pose.

Parivrtta Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart, right foot forward.

Sarvangasana

1-2 min(10-15 breaths)

Lie on your back and draw your knees toward your chest.

Ardha Matsyendrasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Gomukhasana

1-2 min(10-15 breaths)

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

Savasana

3 min

Allow every muscle to soften completely. This is where the practice integrates.