10 min Full Body Yoga for Strength & Flexibility
Building strength and flexibility doesn’t have to take hours. In just 10 minutes, you can activate your entire body with movements designed to both tone and stretch. This short yoga flow wakes up stiff muscles, boosts circulation, and gives you a well-rounded practice to begin your day or reset anytime you need it.
It’s an approachable sequence you can follow at home, even if you’re pressed for time. Practicing with yoga videos for home practice makes it simple to stay consistent, support your goals, and build a routine that lasts. I AM STRONG.
1. Seated Grounding
Great for settling into the breath and focusing your mind.
Steps:
-
Sit comfortably on your mat, legs crossed or kneeling.
-
Rest hands on your knees and close your eyes.
- Take slow, deep breaths to arrive in the present moment.
Affirmation: I AM STRONG.
Looking for routines like this? Explore calming beginner yoga videos online that help you start fresh each day.
2. Plank
Great for strengthening core, arms, and shoulders.
Steps:
-
Place hands on the mat under shoulders, legs extended.
-
Keep your body in a straight line from head to heels.
-
Engage your abs and hold for several breaths.
Want to get stronger? Try a yoga video membership that includes full-body strength flows and balance work.
3. Downward Dog
Great for stretching hamstrings, calves, and the spine.
Steps:
-
From plank, lift hips high, creating an inverted “V” shape.
-
Keep hands pressing into the mat, arms strong.
-
Relax the head and lengthen your back.
Stay flexible with daily yoga videos online you can follow anytime to boost energy and mobility.
4. Right Side Strength & Stretch
Great for opening hips and building leg strength.
Steps:
-
Step your right foot forward into a lunge.
-
Bend the front knee while keeping the back leg extended.
- Reach your arms overhead and breathe deeply.
Affirmation again: I AM STRONG.
Standing Split - Lift one leg high behind you while keeping your hands on the floor or your standing leg for balance, lengthening through your spine.
Shiva Squat Pose - Bend your supporting leg deeply while drawing the opposite knee behind the standing calf, keeping your torso lifted and hands at heart center for stability.
Side Plank Pose - Shift weight onto one hand and the outer edge of the same-side foot, stacking hips and shoulders as you lift your top arm toward the sky.
Love flows that combine power and release? Check out vinyasa yoga videos online for more sequences like this.
5. Left Side Strength & Stretch
Great for balancing strength and flexibility on the other side.
Steps:
-
Step the left foot forward, bending into a lunge.
-
Keep the back leg strong and chest lifted.
-
Lift arms overhead and hold steady.
Standing Split (Left Side)
Shiva Squat (Left Side)
Side Plank Pose ( Left Side)
Stay balanced with an at-home yoga membership that offers flows for strength, flexibility, and recovery.
6. Reverse Tabletop Core Work
Great for engaging the abs while opening the chest and shoulders.
Steps:
-
Sit with knees bent and feet flat, hands behind you.
-
Press into hands and feet to lift hips into a reverse tabletop.
-
Hold, then lower slightly and repeat for core activation.
Want more energizing core sequences? Join the SarahBethYoga membership for access to hundreds of routines.
7. Double Knee Twists
Great for releasing the lower back and gently stretching the spine.
Steps:
-
Lie on your back, arms stretched wide.
-
Bend both knees and drop them to one side.
-
Look in the opposite direction, then switch sides.
Affirmation again: I AM STRONG.
These yoga for stress relief videos are designed to calm your body, relax tight muscles, and clear your mind after a workout or a long day.
Namaste.
Ready to Build Strength and Flexibility in Just 10 Minutes?
What if a short daily routine could leave you feeling stronger, more open, and more energized? This flow is designed to give you exactly that balance of strength work and deep stretches that fit into even the busiest mornings. Practicing regularly with short routines like this makes it easy to stay consistent and feel the benefits quickly.
Check out the complete practice here:
10 min Full Body Yoga for Strength & Flexibility
Want more? The SarahBethYoga online yoga video membership gives you access to:
-
Flexible online yoga classes you can stream anytime
-
A library of yoga videos for home practice that suit every schedule
-
One of the best online yoga subscriptions for building strength, improving flexibility, and calming stress
Start today with the SarahBethYoga online and discover how just 10 minutes can transform your body and mind.
Final Thoughts
This 10 minute full body flow is more than just exercise. It is a powerful way to improve strength, flexibility, and balance in a short amount of time. By making space for quick, consistent routines like this, you will notice more energy in your mornings and less stiffness throughout the day. Practicing regularly with online yoga classes gives you the guidance you need to stay motivated and keep progressing.
With the SarahBethYoga, you will get access to one of the best online yoga subscriptions, filled with hundreds of practices to suit your lifestyle. From beginner yoga videos online to advanced sequences, you will always find a class that matches your goals, whether you want to build strength, release tension, or simply enjoy a few mindful minutes on your mat.
