15-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 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.

Paschimottanasana

45 sec(5 breaths)

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

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Supta Matsyendrasana

45 sec(5-8 breaths)

Lie on your back with both knees bent.

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Phalakasana

1 min(8-10 breaths)

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

Dandasana

1 min(8-10 breaths)

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

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.