15-Minute Vinyasa Yoga for Full Body
A well-rounded 15-minute flow that moves through every major muscle group and joint. This sequence builds balanced strength and mobility without over-emphasising any single area.
Duration
15 minutes
Poses
11 poses
Goal
Full Body
The Flow
Supta Baddha Konasana
1 min(5-8 breaths)
Lie on your back.
opens the hips and inner groins passively
Virabhadrasana II
45 sec(5 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Marjaryasana–Bitilasana
45 sec(5 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
45 sec(5-8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessUttanasana
45 sec(5-8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Adho Mukha Svanasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyPaschimottanasana
1 min(8-10 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMatsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Reclining Bound Angle1 min
- 2Warrior II45 sec
- 3Cat–Cow45 sec
- 4Garland Pose45 sec
- 5Warrior I45 sec
- 6Mountain Pose45 sec
- 7Standing Forward Fold45 sec
- 8Downward-Facing Dog1 min
- 9Seated Forward Fold1 min
- 10Supported Fish Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
