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 spine
Tadasana
45 sec(5 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessDandasana
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 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
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 hamstringsMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinBaddha Konasana
45 sec(5-8 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsAnjaneyasana
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 legSupta Matsyendrasana
45 sec(5-8 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backViparita Karani
1 min(8-10 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetMatsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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.
- 1Cat–Cow1 min
- 2Mountain Pose45 sec
- 3Staff Pose45 sec
- 4Triangle Pose45 sec
- 5Bridge Pose45 sec
- 6Garland Pose45 sec
- 7Butterfly Pose45 sec
- 8Crescent Lunge45 sec
- 9Supine Spinal Twist45 sec
- 10Legs Up the Wall1 min
- 11Supported Fish Pose1 min
- 12Standing Forward Fold1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
