10-Minute Yoga for Full Body
A well-rounded 10-minute flow that moves through every major muscle group and joint. This sequence builds balanced strength and mobility without over-emphasising any single area.
Duration
10 minutes
Poses
9 poses
Goal
Full Body
The Flow
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Supported Fish Pose1 min
- 2Warrior I1 min
- 3Mountain Pose1 min
- 4Crescent Lunge1 min
- 5Supine Spinal Twist1 min
- 6Cobra Pose1 min
- 7Downward-Facing Dog1-2 min
- 8Standing Forward Fold1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
