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 backUtkatasana
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 anklesDandasana
45 sec(5 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Trikonasana
45 sec(5-8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
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
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionViparita 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 rest
Balasana
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesSavasana
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
- 2Chair Pose45 sec
- 3Warrior II45 sec
- 4Staff Pose45 sec
- 5Triangle Pose45 sec
- 6Garland Pose45 sec
- 7Plank Pose45 sec
- 8Bridge Pose45 sec
- 9Tree Pose45 sec
- 10Legs Up the Wall1 min
- 11Corpse Pose1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
