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 spine
Tadasana
45 sec(5 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessAnjaneyasana
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 legUttanasana
45 sec(5 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 spinePhalakasana
45 sec(5-8 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Trikonasana
45 sec(5-8 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
Vrksasana
45 sec(5-8 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backDandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
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.
- 1Seated Forward Fold1 min
- 2Mountain Pose45 sec
- 3Crescent Lunge45 sec
- 4Standing Forward Fold45 sec
- 5Sphinx Pose45 sec
- 6Plank Pose45 sec
- 7Triangle Pose45 sec
- 8Cobra Pose45 sec
- 9Tree Pose45 sec
- 10Supine Spinal Twist1 min
- 11Staff Pose1 min
- 12Child's Pose1 min
- 13Corpse Pose3 min
Poses Used in This Sequence
