Skip Nav
Burn Off Those Halloween Candy Calories With This Pumpkin Workout
Calorie Breakdowns
We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy
The Weight-Loss Wonder You're Not Eating Enough Of

20-Minute Yoga Sequence

When You Only Have 20 Minutes: Total Body Yoga Sequence

I'm with you. It's tough to carve out 90 minutes from your schedule to get to a yoga class. If you have more than a few minutes to spare doing these three essential yoga poses, then hop on your mat for this 20-minute sequence. It'll warm you up, and stretch and strengthen every part of your yoga-needing body.

Complete these poses on the right side, then the left, holding each pose for five deep breaths:

  • 3-Legged Dog: strengthens arms and glutes, stretches one hamstring and calf at a time, and improves balance
  • Warrior 3: strengthens thighs, tush, and core, and improves balance
  • Rotated Side Angle: strengthens legs and butt, and increases side-to-side flexibility in the spine
  • Wide-Legged Forward Bend C: stretches backs of the legs, lower back, chest, and shoulders

Continue reading to see the rest of this 20-minute yoga sequence.

Vinyasa to Downward Dog; complete these poses on the right side, then repeat on the left:

Vinyasa to seated position facing front of mat:

  • Boat: strengthens core
  • Shoulderstand: stretches upper spine and neck, and strengthens core; or Plow: stretches lower back, upper spine, neck, and hamstrings
  • Fish: counterpose to Shoulderstand that stretches chest and neck
  • Wheel: strengthens arms, thighs, and glutes, and increases flexibility in spine; or Half Wheel: increases spinal flexibility, strengthens tush and thighs

  • Seated Forward Bend: stretches hamstrings and lower back
  • Headstand: strengthens upper body and core, and improves balance
  • Child's Pose: lower back release that also calms the mind
  • Savasana (hold for two minutes): relaxes and rejuvenates the body and mind
Around The Web
Join The Conversation
sarahdmckenzie sarahdmckenzie 3 years
i would rather see this as a video so i can follow along without stopping to read but i do like the workout itself. thanks~
Yoga For Babies and Toddlers
Yoga Instructor With Down Syndrome | Video
Worst Workouts For Weight Loss
Gentle Yoga Sequence
SUP Yoga Workout | Video
What It's Like Being a Traveling Yoga Instructor
Why People Are Doing Yoga With Animals

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds