I always thought of yoga as a great way to recover after an intense workout. Yoga, however, is more than just a light workout for a recovery day and to stretch out sore muscles.

Yoga is actually an amazing workout all on its own. Practicing yoga asanas are actually an intense workout. My body always feels like it’s pushed itself after a yoga session.

Yoga is a great way to tone, tighten, and lose body fat.

The best part about a yoga workout is that my body recovers so much faster than in any other intense workout.

Here is a full body yoga workout I do that takes around 20 minutes and has gotten my body into great shape.

Perform the 20-minute full body yoga workout in order then repeat it 2-3 times.

 

Seated forward fold

Start in a seated position with legs straight in front of you.

Inhale bringing arms straight above head.

Exhale letting your body fall forwards with your arms reaching to your feet.

Gently hold your feet as you breathe into the stretch. If you can’t reach your feet, you can use a yoga strap to achieve the pose.

Take 5 breaths.

 

Cat/Cow

From a seated position, come onto hands and knees with wrists directly under shoulders and knees under hips. This is tabletop pose.

With the inhale, lift your head and your tailbone. This is cow pose.

On the exhale, press into the mat, round your back, and tuck your chin. This is cat pose.

Alternate between cat and cow. Go at the pace that feels right for you and however long you need.

Mountain Pose

Begin with feet touching. Let your weight evenly distributed across all corners of your feet.

Find a spot to focus on in front of you that is at eye level.

Roll your shoulders back and let your arms relax and hang at your sides.

Tuck your tailbone and engage your core.

Inhale and exhale on long breaths.

 

Chair Pose

Begin in mountain pose.

On your inhale lift your arms overhead to lengthen your body.

On your exhale, squeeze your legs together and sink your hips down as if you are going to sit in a chair.

Keep your back long with arms in a straight line with back.

 

Forward Fold

Begin in mountain pose.

On your exhale, hinge your hips and fold forward over thighs so that your belly touches your thighs.

Place hands flat on the ground with palms down.

If your belly cannot reach your thighs, bend your knees so that it can.

Don’t round your back in this pose.

Plank

Start on all fours with knees stacked under hips and wrists, elbows, and shoulders in one straight line. Spread your fingers.

Extend your legs back keeping toes curled and feet hip-width apart.

Keep back straight with a slight curve between the shoulder blades and legs long and strong.

 

Downward facing dog

Starting on hands and knees.

Spread your fingers as wide as possible. Lift your hips to the ceiling straightening your legs. Invite your heels to touch the ground.

Let the tension go from your neck and let your head hang trying to look toward your belly button.

Keep your arms long.

If you need to, bend your knees a bit. With time and practice, you will be able to straighten them fully. If your heels don’t touch the ground, that’s okay too.

 

Warrior 1 (Right side)

Begin in standing position. Take a big step forward with your right foot. Bend your right knee so that it is slightly behind your ankle. Do not allow the knee to float past your ankle.

Turn your left foot so that your toes point towards the outside left of your mat. Your foot should be at around a 45-degree angle to the front of the mat.

Keep hips squared to the front of the mat.

On an inhale, extend arms overhead with palms facing each other.

Exhale and relax your shoulders away from ears.

 

Warrior 2 (Right side)

Begin in a standing position. Take a large step forward with right foot.

With right knee forward and bent, rotate left foot 90 degrees. Your hips should be facing the long edge of the mat and feet are perpendicular to each other.

Open arms so that they form a straight line that is parallel to the ground. Keep your palms open and facing down.

Gaze forward over the right middle finger.

 

Triangle pose (Right side)

From warrior 2 inhale while straightening right leg.

Exhale and on next inhale bend forward as much as possible over your extended right leg.

Exhale and extend your left hand to the sky as straight as possible. Your right hand is either on the ground or resting on your right shin.

You can use a yoga block to rest your right hand on if you are very tight.

 

Downward facing dog

Starting on hands and knees.

Spread your fingers as wide as possible. Lift your hips to the ceiling straightening your legs. Invite your heels to touch the ground.

Let the tension go from your neck and let your head hang trying to look toward your belly button.

Keep your arms long.

If you need to, bend your knees a bit. With time and practice, you will be able to straighten them fully. If your heels don’t touch the ground, that’s okay too.

 

Warrior 1 (Left side)

Begin in standing position. Take a big step forward with your left foot. Bend your left knee so that it is slightly behind your ankle. Do not allow the knee to float past your ankle.

Turn your right foot so that your toes point toward the outside left of your mat. Your foot should be at around a 45-degree angle to the front of the mat.

Keep hips squared to the front of the mat.

On an inhale, extend arms overhead with palms facing each other.

Exhale and relax your shoulders away from ears.

 

Warrior 2 (Left side)

Begin in a standing position. Take a large step forward with left foot.

With left knee forward and bent, rotate right foot 90 degrees. Your hips should be facing the long edge of the mat and feet are perpendicular to each other.

Open arms so that they form a straight line that is parallel to the ground. Keep your palms open and facing down.

Gaze forward over the right middle finger.

 

Triangle pose (Left side)

From warrior 2 inhale while straightening left leg.

Exhale and on next inhale bend forward as much as possible over your extended left leg.

Exhale and extend your right hand to the sky as straight as possible. Your left hand is either on the ground or resting on your right shin.

You can use a yoga block to rest your left hand on if you are very tight.

 

Plank

Start on all fours with knees stacked under hips and wrists, elbows, and shoulders in one straight line. Spread your fingers.

Extend your legs back keeping toes curled and feet hip-width apart.

Keep back straight with a slight curve between the shoulder blades and legs long and strong.

 

Forward Fold

Begin in mountain pose.

On your exhale, hinge your hips and fold forward over thighs so that your belly touches your thighs.

Place hands flat on the ground with palms down.

If your belly cannot reach your thighs, bend your knees so that it can.

Don’t round your back in this pose.

 

Mountain Pose

Begin with feet touching. Let your weight evenly distributed across all corners of your feet.

Find a spot to focus on in front of you that is at eye level.

Roll your shoulders back and let your arms relax and hang at your sides.

Tuck your tailbone and engage your core.

Inhale and exhale on long breaths.

 

Are you ready to go even further with your yoga weight loss journey?

Check out Her Yoga Secrets Yoga Burn series in which you can transform your body with yoga and lose weight without the gym while loving what you are doing.

Included in the series are videos showing you just how to perform each yoga pose.

Check it out here: Yoga Burn Series