20-Minute Vinyasa Yoga for Full Body
A well-rounded 20-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
20 minutes
Poses
13 poses
Goal
Full Body
The Flow
Janu Sirsasana
1 min(5-8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Virabhadrasana I
45 sec(5 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUtkatasana
45 sec(5 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
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 muscles
Setu Bandha Sarvangasana
45 sec(5-8 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Tadasana
45 sec(5-8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyAnanda 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 13 poses in this sequence, in order.
- 1Head-to-Knee Pose1 min
- 2Warrior I45 sec
- 3Chair Pose45 sec
- 4Seated Forward Fold45 sec
- 5Tree Pose45 sec
- 6Cobra Pose45 sec
- 7Bridge Pose45 sec
- 8Mountain Pose45 sec
- 9Plank Pose45 sec
- 10Locust Pose1 min
- 11Reclining Bound Angle1 min
- 12Happy Baby1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
