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 spineUtkatasana
45 sec(5 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Marjaryasana–Bitilasana
45 sec(5 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSupta Matsyendrasana
45 sec(5-8 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backBaddha Konasana
45 sec(5-8 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsAnjaneyasana
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
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexors
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.
- 1Seated Forward Fold1 min
- 2Chair Pose45 sec
- 3Cat–Cow45 sec
- 4Supine Spinal Twist45 sec
- 5Butterfly Pose45 sec
- 6Crescent Lunge45 sec
- 7Warrior I45 sec
- 8Triangle Pose1 min
- 9Happy Baby1 min
- 10Corpse Pose1 min
- 11Corpse Pose3 min
Poses Used in This Sequence
