15-Minute Vinyasa Yoga for Full Body

Janu Sirsasana

1 min(5-8 breaths)

Sit with both legs extended.

Dandasana

45 sec(5 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Anjaneyasana

45 sec(5-8 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Malasana

45 sec(5-8 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Balasana

1 min(8-10 breaths)

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

Matsyasana (Supported)

1 min(8-10 breaths)

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

Savasana

3 min

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