POPSUGAR Celebrity

Your 20-Minute Sunday Yoga Sequence — With a Soundtrack!

Aug 9 2015 - 2:30am

Free time after work is precious, and a short yoga practice can bring some balance and clarity to your routine. You might not have time to hit up a lengthy studio class after the office, but you do have time to flow through a short 20-minute sequence.

Press play below to kick off the warrior yoga playlist [1], and begin by building internal heat with five rounds of Sun Salutation A [2] followed by five rounds of Sun Salutation B [3]. Once you're good and loosened up, move through the rest of these powerful poses. Your body and mind will thank you.

You will need to download the free Spotify [4] software or app to listen to our playlists.

Source: Corbis Images [5]

Standing Forward Bend

After you've moved through five rounds of Sun Salutation A [6] followed by five rounds of Sun Salutation B [7], you're going to fall in love with Standing Forward Bend.

Warrior 1

Trusty Warrior 1 works your whole body and sets the sequence out on a strong note.

Warrior 2

Don't bail when Warrior 2 feels tough. Use your powerful legs to stretch out your body, long and strong.

Warrior 3

Bring some heat to your core and challenge your balance with Warrior 3.

Half Moon

Float into a Half Moon Pose to give your side body some love.


Pigeon Pose works to open tight hips.


Butterfly Pose also helps to stretch your hips, but it also releases tension from your lower back.

Head to Knee A

Loosen up hamstrings with this calming posture.

Bridge Pose

Open your heart with Bridge Pose.


Seal your short practice with a relaxing rest pose.

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