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 musclesMalasana
45 sec(5 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana I
45 sec(5 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and corePaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spinePhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Virabhadrasana II
45 sec(5-8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesUtkatasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesBaddha Konasana
45 sec(5-8 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSalabhasana
45 sec(5-8 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineJanu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexors
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
- 2Garland Pose45 sec
- 3Warrior I45 sec
- 4Seated Forward Fold45 sec
- 5Plank Pose45 sec
- 6Warrior II45 sec
- 7Chair Pose45 sec
- 8Butterfly Pose45 sec
- 9Locust Pose45 sec
- 10Sphinx Pose1 min
- 11Head-to-Knee Pose1 min
- 12Happy Baby1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
