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 rest
Marjaryasana–Bitilasana
45 sec(5 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineAnjaneyasana
45 sec(5 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legMalasana
45 sec(5 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSupta 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
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Trikonasana
45 sec(5-8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSalabhasana
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 legsBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsJanu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
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 anklesSavasana
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
- 2Cat–Cow45 sec
- 3Crescent Lunge45 sec
- 4Garland Pose45 sec
- 5Supine Spinal Twist45 sec
- 6Standing Forward Fold45 sec
- 7Warrior I45 sec
- 8Triangle Pose45 sec
- 9Locust Pose45 sec
- 10Butterfly Pose1 min
- 11Head-to-Knee Pose1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
