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
Balasana
1 min(5-8 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
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 spineAnjaneyasana
45 sec(5-8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Trikonasana
45 sec(5-8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSalabhasana
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 legsBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Child's Pose1 min
- 2Warrior II45 sec
- 3Cat–Cow45 sec
- 4Crescent Lunge45 sec
- 5Triangle Pose45 sec
- 6Garland Pose45 sec
- 7Locust Pose45 sec
- 8Butterfly Pose1 min
- 9Reclining Bound Angle1 min
- 10Corpse Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
