15-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Paschimottanasana

45 sec(5 breaths)

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

Dandasana

45 sec(5 breaths)

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

Utkatasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Virabhadrasana I

45 sec(5-8 breaths)

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

Trikonasana

1 min(8-10 breaths)

Stand with feet about a metre apart.

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

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.