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
Paschimottanasana
1 min(5-8 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 spineUtkatasana
45 sec(5 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUttanasana
45 sec(5-8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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 musclesAnjaneyasana
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
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restMatsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlySavasana
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.
- 1Seated Forward Fold1 min
- 2Cat–Cow45 sec
- 3Chair Pose45 sec
- 4Plank Pose45 sec
- 5Standing Forward Fold45 sec
- 6Cobra Pose45 sec
- 7Crescent Lunge45 sec
- 8Triangle Pose1 min
- 9Corpse Pose1 min
- 10Supported Fish Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
