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 gentlyAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesViparita Karani
1-2 min(10-15 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
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
- 2Crescent Lunge1 min
- 3Staff Pose1 min
- 4Butterfly Pose1 min
- 5Supine Spinal Twist1 min
- 6Warrior II1 min
- 7Legs Up the Wall1-2 min
- 8Seated Forward Fold1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
