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
Savasana
1 min(5-8 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Marjaryasana–Bitilasana
45 sec(5 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Tadasana
45 sec(5-8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesViparita Karani
1 min(8-10 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetJanu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesSavasana
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.
- 1Corpse Pose1 min
- 2Seated Forward Fold45 sec
- 3Cat–Cow45 sec
- 4Mountain Pose45 sec
- 5Sphinx Pose45 sec
- 6Cobra Pose45 sec
- 7Chair Pose45 sec
- 8Legs Up the Wall1 min
- 9Head-to-Knee Pose1 min
- 10Child's Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
