15-Minute Yoga for Full Body
A well-rounded 15-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
15 minutes
Poses
11 poses
Goal
Full Body
The Flow
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalabhasana
1-2 min(10-15 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUttanasana
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 11 poses in this sequence, in order.
- 1Head-to-Knee Pose1 min
- 2Mountain Pose1 min
- 3Cat–Cow1 min
- 4Warrior I1 min
- 5Sphinx Pose1 min
- 6Chair Pose1 min
- 7Plank Pose1 min
- 8Locust Pose1-2 min
- 9Staff Pose1-2 min
- 10Standing Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
