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
Paschimottanasana
1 min(5-8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineJanu Sirsasana
45 sec(5 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Virabhadrasana II
45 sec(5 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs 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 flexors
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineUttanasana
45 sec(5-8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
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 anklesDandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
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.
- 1Seated Forward Fold1 min
- 2Head-to-Knee Pose45 sec
- 3Warrior II45 sec
- 4Garland Pose45 sec
- 5Chair Pose45 sec
- 6Butterfly Pose45 sec
- 7Warrior I45 sec
- 8Sphinx Pose45 sec
- 9Standing Forward Fold45 sec
- 10Bridge Pose1 min
- 11Child's Pose1 min
- 12Staff Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
