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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
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