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
Paschimottanasana
1 min(8-10 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSupta 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 musclesMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionPhalakasana
1-2 min(10-15 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
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.
- 1Seated Forward Fold1 min
- 2Warrior II1 min
- 3Cat–Cow1 min
- 4Supine Spinal Twist1 min
- 5Cobra Pose1 min
- 6Garland Pose1 min
- 7Tree Pose1 min
- 8Plank Pose1-2 min
- 9Head-to-Knee Pose1-2 min
- 10Happy Baby1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
