15-Minute Vinyasa Yoga for Full Body

Paschimottanasana

1 min(5-8 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 breaths)

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

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Salabhasana

45 sec(5-8 breaths)

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

Malasana

45 sec(5-8 breaths)

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

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.

Matsyasana (Supported)

1 min(8-10 breaths)

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

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Savasana

3 min

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