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
Marjaryasana–Bitilasana
1 min(5-8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Trikonasana
45 sec(5 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Tadasana
45 sec(5 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPaschimottanasana
45 sec(5 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
45 sec(5-8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
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 flexorsPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersAnanda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsDandasana
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.
- 1Cat–Cow1 min
- 2Triangle Pose45 sec
- 3Mountain Pose45 sec
- 4Seated Forward Fold45 sec
- 5Warrior I45 sec
- 6Crescent Lunge45 sec
- 7Tree Pose45 sec
- 8Chair Pose45 sec
- 9Butterfly Pose45 sec
- 10Plank Pose1 min
- 11Happy Baby1 min
- 12Staff Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
