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
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 ankles
Virabhadrasana II
45 sec(5 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineBaddha Konasana
45 sec(5-8 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsUttanasana
45 sec(5-8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backAnjaneyasana
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
Tadasana
45 sec(5-8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessViparita Karani
1 min(8-10 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsSavasana
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
- 2Cat–Cow45 sec
- 3Chair Pose45 sec
- 4Warrior II45 sec
- 5Sphinx Pose45 sec
- 6Butterfly Pose45 sec
- 7Standing Forward Fold45 sec
- 8Crescent Lunge45 sec
- 9Mountain Pose45 sec
- 10Legs Up the Wall1 min
- 11Corpse Pose1 min
- 12Happy Baby1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
