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
Dandasana
1 min(5-8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana I
45 sec(5 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUttanasana
45 sec(5 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineSalamba 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
Virabhadrasana II
45 sec(5-8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs 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 stabilisersMalasana
45 sec(5-8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
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 hamstringsViparita Karani
1 min(8-10 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyJanu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, 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.
- 1Staff Pose1 min
- 2Warrior I45 sec
- 3Standing Forward Fold45 sec
- 4Seated Forward Fold45 sec
- 5Sphinx Pose45 sec
- 6Warrior II45 sec
- 7Plank Pose45 sec
- 8Garland Pose45 sec
- 9Bridge Pose45 sec
- 10Legs Up the Wall1 min
- 11Reclining Bound Angle1 min
- 12Head-to-Knee Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
