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.

• Three Sun Salutation Bs

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:

• Lizard: opens hips and hip flexors
• Balancing Star: strengthens arms, upper back, core, and tush
• Pigeon: opens side of hips and hip flexors
• Head to Knee: stretches hamstrings and hips

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