The Freshest 20-Minute Vinyasa Yoga Flow Sequence - Sweatbox

There are times when you feel like a candle with its wick running out at the end of a work-loaded day. Your energy is too low and you can’t find your strength, affecting your focus, attention, and calmness.

You can choose to sit (or sleep) the weariness or regain your sharpness while staying calm by doing a 20-minute vinyasa flow sequence.

I will give you ideas on how to go through the process of a 20-minute vinyasa flow sequence. I will share tips on getting good at it and making it part of your daily wellness routine. You can practice the sequence as a morning yoga session or do it in your free time when you are alone and cannot be disturbed for at least 20 minutes.

Let’s begin.

Learning the Ropes of a 20-Minute Vinyasa Flow Yoga

Vinyasa is among the yoga approaches done by moving from one pose to the next. It looks like you are following a yoga flow when you do this technique. You can allocate a lengthier time per session. But if you’re in a hurry, a 20-minute vinyasa flow is enough to stretch, feel the energy, and get you pumped up.

This contemporary yoga style is among the most popular exercise and meditation practices at yoga classes from top-class yoga studios in Singapore, such as Sweatbox Yoga.

If you have been thinking about enrolling in a yoga class to try Vinyasa yoga, try this sequence first. By doing this 20-minute vinyasa flow practice, you can test your flexibility and strength levels.

As long as you do the yoga flow right, the practice will give you more strength and energy. You feel this yoga approach’s calming, lengthening, and strengthening effects through practice.

Keep calm and go with the flow when you do this yoga technique. Feel your breathing and move through each inhalation and exhalation.

Vinyasa Yoga Warm-Up

Begin by sitting on your heels on the yoga mat and do the Extended Child’s Pose. Breathe deeply through your nose while inhaling and exhaling at the same length.

Then roll your head in a gentle massaging way by moving from one side to the other. This will make you feel light and relieve any tension in your head.

Slowly change your pose by moving on all fours. Keep your knees under your hips and your hands under your shoulders.

Breathe out as you pull your lower abs in and roll your tailbone down. Move your chin close to your chest. Arch your back as you move into the Cat Pose.

Breathe in as you lower your belly while raising your head until you are in a Cow Pose. Do several interchanges of the Cat-Cow yoga poses until you feel warmed up, and move on with the rest of the steps of this 20-minute vinyasa flow.

Go back on all fours before breathing out and lowering your body to form the Extended Puppy Pose. Sustain your elbows in the air and give your fingertips enough stretch. Feel as your chest’s front opens, then hold it for up to five counts.

Lower your forearms and navel to the mat as you slide into the Sphinx Pose. Count to three and lower your body as you exhale.

Breathe in as you lift your body by sliding your hands beside your chest. Continue lifting until you are in a Cobra Pose.

The Foundations of the Vinyasa Yoga Sequence

Breathe out as you go down on all fours with your toes tucked under as you do the Downward-Facing Dog Pose. Bend your knees one at a time to release your hamstrings and calves.

Hold the pose for up to five counts. Breathe in and make a straight line to perform the Plank Pose.

Breathe out as you let your knees slide to the mat with your elbows tucked near your ribcage. Breathe in, lift, and do the Cobra Pose.

Breathe out and move until you are back to the Downward-Facing Dog Pose.

Repeat the poses in the sequence twice or thrice until you have learned the movements by heart.

Gently walk your feet to the front as you look at your hands. Do the Standing Forward Fold Pose while keeping your feet at a hip-width distance.

Make a slight bent of your knees as you clasp each elbow with the opposite hand. This will land you in a Ragdoll Pose. Gently sway your body as you release the pose.

Breathe in and gently stand straight with your arms extended upward with your palms touching.

Breathe out and do the Mountain Pose.

Doing the Crescent Lunge Flow

Breathe in as you sweep your arms and bend your knees until you are in a Chair Pose. Count to three before breathing out and going back to a Standing Forward Fold.

Lower your upper body and place your hands near your feet. Breathe in as you do a Plank Pose. Retrace previous movements and go back to a Downward-Facing Dog Pose.

Slowly move your right leg to the front while extending your arms to the ceiling to do a Crescent Lunge Pose.

Lower your left knee to the mat, then bring your hands to a prayer position. Move your body to the right to do a twist.

Move your body back to the center, then put your palms on the mat to do a Plank Pose.

Repeat the sequence, but this time, begin with your left leg.

Final Vinyasa Yoga Sequence

Gently move your body to a seated pose, then roll on your back while engaging your core. Breathe in and lift your sternum and hips as you do the Bridge Pose. Count to five before moving further.

Lie your back to the ground, then do a Happy Baby Pose. Move your body sideways to relieve any tension left on your lower back.

Relax your form into a Savasana Pose. Be still and enjoy the calmness.

You can end the session whenever you feel ready and relaxed.


While you can do this 20-minute vinyasa flow in your free time and on your own, it’s safer to do it in a yoga class. This way, you’ll be supervised by the best yoga instructors to ensure safety throughout the movements.

While yoga is generally healing, please consult your doctor if you can continue doing it regularly, especially if you are under therapy or medications.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.