20-Minute Yoga for Morning Energy

Dandasana

1 min(8-10 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.

Virabhadrasana I

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Malasana

1 min(8-10 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Salabhasana

1-2 min(10-15 breaths)

Lie face down with arms alongside your torso, palms facing up.

Matsyasana (Supported)

1-2 min(10-15 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Supta Baddha Konasana

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.