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
Dandasana
1 min(5-8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana I
45 sec(5 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and corePaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana II
45 sec(5-8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexors
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.
- 1Staff Pose1 min
- 2Warrior I45 sec
- 3Seated Forward Fold45 sec
- 4Garland Pose45 sec
- 5Warrior II45 sec
- 6Tree Pose45 sec
- 7Chair Pose45 sec
- 8Triangle Pose1 min
- 9Standing Forward Fold1 min
- 10Happy Baby1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
