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
Matsyasana (Supported)
1 min(5-8 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Trikonasana
45 sec(5 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineSalabhasana
45 sec(5-8 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSupta Matsyendrasana
45 sec(5-8 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Setu Bandha Sarvangasana
45 sec(5-8 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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.
- 1Supported Fish Pose1 min
- 2Triangle Pose45 sec
- 3Seated Forward Fold45 sec
- 4Locust Pose45 sec
- 5Chair Pose45 sec
- 6Supine Spinal Twist45 sec
- 7Bridge Pose45 sec
- 8Cobra Pose1 min
- 9Reclining Bound Angle1 min
- 10Standing Forward Fold1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
