15-Minute Vinyasa Yoga for Full Body

Dandasana

1 min(5-8 breaths)

Sit on your mat with both legs extended straight in front of you.

Paschimottanasana

45 sec(5 breaths)

Sit on your mat with both legs extended in front of you.

Tadasana

45 sec(5 breaths)

Stand with feet together or hip-width apart, big toes touching.

Malasana

45 sec(5-8 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Phalakasana

45 sec(5-8 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Virabhadrasana I

45 sec(5-8 breaths)

From Mountain Pose, step your left foot back about a metre.

Bhujangasana

1 min(8-10 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Savasana

3 min

Allow every muscle to soften completely. This is where the practice integrates.