Skip Nav
Vegan
Giving Up Dairy Changed My Body in So Many Surprising Ways
Healthy Eating Tips
This Is the Absolute Worst Weight-Loss Mistake You Can Make
Butt Exercises
3 Treadmill Tricks For a Perky Butt

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~
Early Morning Exercise Tips
2-Week Workout Plan
30-Day Push-Up Challenge
Reebok Nano 7.0 Commercial
Total-Body, No-Equipment Workout
Printable Bodyweight Workout For Abs and Arms
Working Out on Your Period GIFs

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