Everybody Has 20 Minutes for Yoga!

Time is relative, not really ours, and its actual existence is infinitely debatable. We generally have time for the activities we are interested in or compensated for. When we wish we had time for activities but are not doing them, we have usually not committed to them, or don’t actually want to do them.

The resulting disharmony between thinking we should be doing one thing but doing something else is detrimental to our wellbeing. Better to give up imagining that you will take on an activity than to continue to torture yourself. Or, make the decision now to start. The simple act of starting is 50% of the battle.

If yoga is one of those endeavors that you wish you were doing, essential to starting is reducing the amount of time you think is required. We have discovered that a 20 minute yoga practice really works! How it works and what it does for you depends on the unique combination of you and the yoga practice you choose.

Below are three 20-minute routines that you can try depending on what you are seeking. Flow through these sequences and hold each pose for a couple of breaths, or as long as you like:

20 Minutes to Brighten and Motivate

  • Windshield Wiper
  • Figure Four Hip Stretch
  • Reclined Hamstring Stretch
  • Reclining Buddha to Shoulder Stretch
  • Low Cobra x 2
  • Child's Pose
  • Standing Forward Fold
  • Standing Side Stretch Pattern x 2
  • Lunge Salutes x 2
  • Tadasana

20 Minutes to Reduce Anxiety and Open Mind

  • Tadasana with feet hip distance apart
  • Lunge Salutes x 4
  • Standing Pose Flowing Sequence of with Warrior 2, Triangle, and Extended Side Angle
  • Wide Leg Forward Fold Variations x 3
  • Malasana
  • Seated Forward Fold
  • Seated Spinal Twist
  • Bridge Pose
  • Supine Figure Four
  • Supine Spinal Twist
  • Savasana

20 Minutes to Transition Towards Bed

  • Passive Butterfly Forward Fold (3 minutes)
  • Easy Seated Chest Opener (1 minute)
  • Seated Side Stretch (2 minutes each side)
  • Sphinx (2 minutes)
  • Childs (1 minute)
  • Supine Spinal Twist (2 minutes each side)
  • Legs up the Wall (5 minutes)
If you want more guidance, check out Season 3 of 20 Minute Yoga Flows with Robert Sidoti!
Kira Sloane
About the Author

Kira Sloane

Kira is fascinated by the study of what Is and loves to examine the ordinary every day miracles.


Catherine N
Kate M
2 people like this.
20 minutes is quite magical. Every time I do one of these little practices, I'm amazed at how much ground one can cover. Sometimes an hour feels too overwhelming... but 20 minutes is so doable!
Glenford N
1 person likes this.
Thanks for the encouragement, Kiri. I can easily sustain a 20 minute practice every day and add another 20 of meditation. The perfect start, one day at a time.
Cheryl Wray
1 person likes this.
20 minutes just enough time to get me day started
David G-
I have to create a 10 minute flow for my YTT. Might borrow some of this.   Psyched for the new season with Sarah. 

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