15-Minute Vinyasa 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
Marjaryasana–Bitilasana
1 min(5-8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
45 sec(5 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backAnjaneyasana
45 sec(5 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Trikonasana
45 sec(5-8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesJanu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, 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.
- 1Cat–Cow1 min
- 2Standing Forward Fold45 sec
- 3Crescent Lunge45 sec
- 4Garland Pose45 sec
- 5Cobra Pose45 sec
- 6Triangle Pose45 sec
- 7Chair Pose45 sec
- 8Sphinx Pose1 min
- 9Child's Pose1 min
- 10Head-to-Knee Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
