15-Minute Vinyasa Yoga for Full Body

Paschimottanasana

1 min(5-8 breaths)

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

Dandasana

45 sec(5 breaths)

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

Marjaryasana–Bitilasana

45 sec(5 breaths)

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

Vrksasana

45 sec(5-8 breaths)

Stand in Mountain Pose with feet together.

Salabhasana

45 sec(5-8 breaths)

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

Phalakasana

45 sec(5-8 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Bhujangasana

45 sec(5-8 breaths)

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

Virabhadrasana I

1 min(8-10 breaths)

From Mountain Pose, step your left foot back about a metre.

Balasana

1 min(8-10 breaths)

Kneel on your mat and bring your big toes to touch behind 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.