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
Virabhadrasana I
45 sec(5 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Virabhadrasana II
45 sec(5 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Trikonasana
45 sec(5 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Tadasana
45 sec(5-8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSupta Matsyendrasana
45 sec(5-8 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backPhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUttanasana
45 sec(5-8 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
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMatsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
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 ankles
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.
- 1Happy Baby1 min
- 2Warrior I45 sec
- 3Warrior II45 sec
- 4Triangle Pose45 sec
- 5Mountain Pose45 sec
- 6Supine Spinal Twist45 sec
- 7Plank Pose45 sec
- 8Standing Forward Fold45 sec
- 9Sphinx Pose45 sec
- 10Chair Pose1 min
- 11Supported Fish Pose1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
