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Yoga Sequences

The 20-Minute Sequence For Finding Fulfillment

Begin with 10 minutes of foundational poses, then add complexity to each posture in the 20 minute sequence, allowing yourself to honor your current practice.

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Prep work
Start seated in Sukhasana (Easy Pose), placing both palms over your heart, connecting with awareness and compassion. Find a rhythmic breath. After a few minutes of centering, remain seated and move through a sidebend and twist on each side, then a seated Cat-Cow. Repeat five times.

Low Lunge, variation

High Lunge Modification Coby Kozlowski

Anjaneyasana, variation

Do first five poses on the left side, and then on the right.
1 minute, 8–10 breaths

Move into Table Top, with your toes curled under. Take four breaths here. Then inhale to step your left foot between your hands, with your left knee over your left ankle. On an inhalation, bring your hands to your left knee. Hug your legs toward each other like a pair of scissors closing. Lengthen your tailbone down as your bellybutton draws in. Reach through the crown of your head.

Half Monkey God Pose, or Half Splits

Half Split Coby Kozlowski

Ardha Hanumanasana

45 seconds, 6–7 breaths

Lower your hands onto the floor or blocks on either side of your left leg. Exhale to shift your hips back, stacking them over your right knee, and start to straighten your left leg as you flex your left foot. Inhale to lengthen out of your waist, making sure not to round your back. Reach through the crown of your head. Draw the left hip back to meet the right, energizing the left leg.

Lizard Pose, variation

Low Lunge Coby Kozlowski

Utthan Pristhasana, variation

45 seconds, 6–7 breaths

Inhale to shift your left knee back over your left ankle. The top of the right foot can rest on the earth. Exhale to bring your hands to the inside of your left foot. Inhale to hug your legs toward the midline and reach up through the crown of your head. On an exhalation, let your heart soften toward the earth without rounding the spine.

Revolved Low Lunge

REVOLVED LOW Lunge COBY KOZLOWSKI

Parivrtta Anjaneyasana

45 seconds,6–7 breaths

Curl your right toes under. Maintain a long spine, and inhale to reach your arms up. Exhale to bring your hands in front of your heart in Anjali Mudra. On an inhalation, reach out of your waist, then exhale to rotate left, bringing your right elbow to your outer left thigh. Inhale to lengthen your back body; draw the tailbone down. Exhale to rotate deeper, keeping the hands at heart center and the shoulders squared to the left.

Intense Inside Stretch, or Pyramid Pose

Pyramid on Block Coby Kozlowski

Parsvottanasana

45 seconds,6–7 breaths

Exhale to unwind and bring your hands to either side of your left foot, either on the earth or blocks. Lift your right knee off the ground as you straighten your left leg, shortening your stance by several inches. Draw your left hip back and your right hip forward. Stack your hands under your shoulders and move your shoulder blades onto your back, reaching through the crown of your head. To come out, bring your feet together and slowly roll up.

High Lunge, variation

High Lunge Coby Kozlowski

Do the next six poses on the left side, and then on the right.
45 seconds,6–7 breaths

From Tadasana, hinge forward, bringing your hands to the earth as you step back with your right foot, coming into a lunge. Your left knee is tracking over your left ankle. Root through both feet. Then isometrically hug your legs toward your midline, energizing and stabilizing them. Once you feel grounded, inhale to bring your hands to your left knee. Draw your bellybutton toward your spine as your tailbone lengthens down. Draw your shoulder blades back and reach the crown of your head toward the sky.

Skygazer

Pyramid Pose Prep Coby Kozlowski

45 seconds,6–7 breaths

Move your hands onto your hips as you step your right foot a little closer to your left, and then straighten the left leg. Draw your left hip back to meet your right hip. Root both feet down, pressing into the pinky- and big-toe sides equally. Draw your legs toward your midline and your bellybutton in, as your shoulder blades draw back and you reach through the crown of your head. Either hold opposite elbows behind you or bring your hands into reverse prayer.

Lizard Pose

Low Runner's Lunge Coby Kozlowski

45 seconds,6–7 breaths

Release your hands onto your hips and take a deep inhalation. Exhale to slowly bend your left knee, stacking it over your left ankle. Allow your hands to come to the inside of your left foot. Come onto the ball of your right foot. Inhale to energize your legs by hugging them toward each other for stability. Exhale to sink into your hips with a long back. Radiate energy through the crown of your head and your right heel.

Revolved High Lunge

Prayer-Twist Crescent Lunge Coby Kozlowski

45 seconds, 6–7 breaths

Rooting both feet into the ground, draw your hands to your hips. Inhale to reach your arms up. Exhale to bring your palms together in front of your heart and rotate your right elbow to your outer left thigh. On an inhalation, lengthen your spine and reach your tailbone down. Open your chest and reach through the top of your head. Exhale to rotate your torso more to the left as you try to rotate your belly in the opposite direction.

Warrior Pose III, variation

Warrior III modified Coby Kozlowski

Virabhadrasana III, variation

45 seconds,6–7 breaths

Unwind, bringing your hands to either side of your left foot, on the earth or blocks. Stack your hands underneath your shoulders, as your right leg extends behind you. Lift your right hip to meet the left, maintaining a strong left leg. Press through your right heel. Grow long in your waist and reach through the crown of your head. Use your breath to help with balance.

Extended Triangle Pose

Triangle Coby Kozlowski

Utthita Trikonasana 

45 seconds,6–7 breaths

Lower your right foot about 2–3 feet behind your left. Turn the right foot out 45 degrees. Bring hands to hips, then draw your right hip back as you lengthen your tailbone down. Energize your legs toward the midline. Extend both arms out parallel to the earth. Reach over your left leg, bringing your left hand to the outside or inside of your left calf, allowing the arms to stack, like a flagpole.

End here with Savasana (Corpse Pose) 3 minutes
OR, HAVE 10 MORE MINUTES? EXTEND YOUR SEQUENCE WITH THE NEXT 6 POSES.