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
Savasana
1 min(5-8 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Trikonasana
45 sec(5 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMalasana
45 sec(5 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUtkatasana
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 flexorsSupta Matsyendrasana
45 sec(5-8 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUttanasana
45 sec(5-8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Adho Mukha Svanasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodySupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsSavasana
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.
- 1Corpse Pose1 min
- 2Seated Forward Fold45 sec
- 3Triangle Pose45 sec
- 4Garland Pose45 sec
- 5Chair Pose45 sec
- 6Butterfly Pose45 sec
- 7Supine Spinal Twist45 sec
- 8Standing Forward Fold45 sec
- 9Tree Pose45 sec
- 10Downward-Facing Dog1 min
- 11Reclining Bound Angle1 min
- 12Happy Baby1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
