15-Minute Vinyasa Yoga for Full Body

Dandasana

1 min(5-8 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.

Utkatasana

45 sec(5 breaths)

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

Bhujangasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

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

Salamba Bhujangasana

45 sec(5-8 breaths)

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

Malasana

45 sec(5-8 breaths)

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

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Janu Sirsasana

1 min(8-10 breaths)

Sit with both legs extended.

Savasana

1 min(8-10 breaths)

Lie on your back on the mat.

Savasana

3 min

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