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
Supta Baddha Konasana
1 min(5-8 breaths)
Lie on your back.
opens the hips and inner groins passively
Tadasana
45 sec(5 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Marjaryasana–Bitilasana
45 sec(5 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
45 sec(5 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinViparita 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.
- 1Reclining Bound Angle1 min
- 2Mountain Pose45 sec
- 3Cat–Cow45 sec
- 4Standing Forward Fold45 sec
- 5Sphinx Pose45 sec
- 6Chair Pose45 sec
- 7Plank Pose45 sec
- 8Tree Pose45 sec
- 9Garland Pose45 sec
- 10Legs Up the Wall1 min
- 11Corpse Pose1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
