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
Utkatasana
45 sec(5 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPaschimottanasana
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 ankles
Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Virabhadrasana I
45 sec(5-8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Virabhadrasana II
45 sec(5-8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSalamba Bhujangasana
45 sec(5-8 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineAnjaneyasana
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 legPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSupta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passively
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
- 2Chair Pose45 sec
- 3Seated Forward Fold45 sec
- 4Triangle Pose45 sec
- 5Cobra Pose45 sec
- 6Warrior I45 sec
- 7Warrior II45 sec
- 8Sphinx Pose45 sec
- 9Crescent Lunge45 sec
- 10Plank Pose1 min
- 11Reclining Bound Angle1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
