15-Minute Vinyasa Yoga for Full Body

Marjaryasana–Bitilasana

1 min(5-8 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Tadasana

45 sec(5 breaths)

Stand with feet together or hip-width apart, big toes touching.

Malasana

45 sec(5 breaths)

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

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Baddha Konasana

45 sec(5-8 breaths)

Sit on your mat with both legs extended.

Salabhasana

45 sec(5-8 breaths)

Lie face down with arms alongside your torso, palms facing up.

Setu Bandha Sarvangasana

45 sec(5-8 breaths)

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

Bhujangasana

1 min(8-10 breaths)

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

Paschimottanasana

1 min(8-10 breaths)

Sit on your mat with both legs extended in front of you.

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

3 min

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