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
Marjaryasana–Bitilasana
1 min(5-8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineAnjaneyasana
45 sec(5 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legJanu Sirsasana
45 sec(5 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Tadasana
45 sec(5 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessBaddha Konasana
45 sec(5-8 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
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 musclesSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana II
45 sec(5-8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelySavasana
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.
- 1Cat–Cow1 min
- 2Crescent Lunge45 sec
- 3Head-to-Knee Pose45 sec
- 4Mountain Pose45 sec
- 5Butterfly Pose45 sec
- 6Cobra Pose45 sec
- 7Sphinx Pose45 sec
- 8Tree Pose45 sec
- 9Warrior II45 sec
- 10Plank Pose1 min
- 11Corpse Pose1 min
- 12Reclining Bound Angle1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
