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
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreVirabhadrasana III
1 min(8-10 breaths)
Begin in Warrior I with your right leg forward.
strengthens the standing leg, glutes, and entire back bodyArdha Matsyendrasana
1 min(8-10 breaths)
Sit with both legs extended.
deeply rotates the spine, improving mobility
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 hamstringsUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSarvangasana
1-2 min(10-15 breaths)
Lie on your back and draw your knees toward your chest.
stimulates the thyroid and parathyroid glandsGomukhasana
1-2 min(10-15 breaths)
Sit with legs extended, then bend both knees and stack the right knee over the left.
opens the outer hips and glutes deeplyPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineSavasana
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.
- 1Corpse Pose1 min
- 2Triangle Pose1 min
- 3Warrior II1 min
- 4Warrior I1 min
- 5Warrior III1 min
- 6Half Lord of the Fishes1 min
- 7Dancer's Pose1 min
- 8Bridge Pose1 min
- 9Chair Pose1 min
- 10Shoulder Stand1-2 min
- 11Cow Face Pose1-2 min
- 12Seated Forward Fold1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
