15-Minute Vinyasa Yoga for Full Body

Matsyasana (Supported)

1 min(5-8 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Malasana

45 sec(5 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Salabhasana

45 sec(5-8 breaths)

Lie face down with arms alongside your torso, palms facing up.

Phalakasana

45 sec(5-8 breaths)

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

Tadasana

1 min(8-10 breaths)

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

Uttanasana

1 min(8-10 breaths)

Stand in Mountain Pose.

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.