10 minute Toning and Sculpting Yoga for Weight Loss

10 minute Toning and Sculpting Yoga for Weight Loss

Sarah Beth Yoga

Yoga is a powerful tool for building confidence, not just in your body, but in your mind as well. In today’s fast-paced world, it’s easy to feel overwhelmed, but yoga invites you to pause, breathe, and reconnect with yourself. Each time you step onto your mat, you have the opportunity to let go of stress, build resilience, and cultivate a sense of inner strength. Through consistent practice, yoga empowers you to embrace your body, celebrate your progress, and grow in confidence, both on and off the mat.

Before you even step onto your mat, take a moment to stand tall, close your eyes, and repeat this powerful phrase to yourself. Whether you’re new to yoga or have been practicing for years, you are capable, strong, and worthy of feeling confident. This affirmation will serve as your foundation as you move through each pose. No matter where you are in your practice, trust that yoga is not about perfection—it’s about progress, self-love, and embracing your personal journey. Now, let’s dive into some simple yoga poses that will help you build confidence, strength, and calm—one breath at a time. 

Let’s start this journey together with one simple affirmation: “I AM CONFIDENT.” 

1. Hero Pose 

Hero Pose is perfect for opening your chest and strengthening your legs.

  • Start by kneeling on the mat, with your knees together and your feet slightly apart.
  • Sit your hips down between your feet. Make sure your knees stay close together.
  • Keep your spine straight and your shoulders back.
  • Hold the pose and breathe deeply.

AFFIRMATION: “I AM CONFIDENT”

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2. Plank Pose

The Plank Pose is great for building core strength and stability.

  • Start on your hands and knees, then step your feet back so your body forms a straight line from your head to your heels.
  • Keep your hands directly under your shoulders, and engage your core muscles.
  • Hold the position, keeping your body straight and your gaze slightly forward.

Need more strength-building exercises? With our online yoga subscription, you can access a library of yoga videos for home practice, including core-strengthening routines like Plank. Start your yoga journey with SarahBethYoga online videos today!

3. Low Plank Pose

Low Plank Pose strengthens your arms and chest, but a modified version is easier and just as effective.

Steps:

  • Start in a plank position.
  • Lower your body slowly by bending your elbows at a 90-degree angle, keeping your body in a straight line.
  • Instead of going all the way to the ground, stop when your chest is about halfway to the mat.
  • Push back up into the plank.

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4. Upward Facing Dog 

This pose opens the chest and strengthens the back.

Steps:

  • From Chaturanga, press your hands into the floor and lift your chest up, straightening your arms.
  • Keep your legs on the mat, with the tops of your feet pressed down.
  • Open your chest and breathe deeply.

Enjoyed this pose? Want to try more flow yoga online? SarahBethYoga offers a variety of styles like flow yoga, forceful yoga, and even yoga for stress relief videos. Start your practice with our monthly yoga video membership and get access to daily yoga videos online!

5. Downward Facing Dog 

Downward Dog is a classic pose that stretches the whole body and calms the mind.

Steps:

  • Start on your hands and knees.
  • Lift your hips up and back, creating a V-shape with your body.
  • Press your heels toward the mat and straighten your arms.
  • Let your head hang between your arms, looking toward your feet.

Downward Dog is great for relieving tension! If you're looking for yoga for stress relief videos that you can do anytime, join SarahBethYoga. With our at-home yoga membership, you can access videos whenever you want, no matter where you are.

6. Flow Yoga

Flow Yoga is a smooth flow of poses that links movement with breath.

Steps:

  • Start in Downward Facing Dog.
  • Move through a series of poses like Plank, Low Plank, Upward Facing Dog, and back to Downward Dog.
    Focus on your breath as you move fluidly from one pose to the next.

Ready to try a yoga flow at home? SarahBethYoga has the best online yoga subscription for people looking to flow seamlessly between poses. Join us for our daily yoga videos online and improve your practice at your own pace.

7. Forward Fold 

This pose helps release tension in your back and hamstrings.

Steps:

  • Stand tall with your feet hip-width apart.
  • Slowly fold forward, bringing your hands toward the mat.
  • Let your head hang down, and feel the stretch in your back and legs.
  • If you can, touch your toes; if not, just let your arms hang freely.

Need a calm, grounding practice? SarahBethYoga online videos include gentle yoga for beginners and more relaxing poses like Forward Fold. Start your practice with a SarahBethYoga subscription and enjoy yoga videos anytime.

8. Active Chair Pose with Twists

This dynamic pose works your legs and core while also increasing flexibility.

Steps:

  • Start in Chair Pose (bend your knees and sit back like you’re sitting in an invisible chair).
  • Bring your hands together at your chest and twist your upper body to one side.
  • Keep your knees bent, your back straight, and hold the twist.

Want to challenge your body? Try active yoga classes like Chair Pose with twists! With a monthly yoga video membership, you'll get access to both beginner yoga videos online and more advanced options, making it easy to grow in your practice.

10. Dancer Pose 

Dancer Pose is all about balance and grace, helping you build strength and flexibility.

Steps:

  • Stand tall and bend one knee, bringing your foot towards your glutes.
  • Reach back with one hand and grab your foot, while reaching the other arm forward.
  • Slowly lift the foot behind you, creating a graceful arch with your body.
  • Hold your balance and breathe.

Looking to improve your flexibility? Dancer Pose is great for this! If you're working on your flexibility yoga videos online, SarahBethYoga offers a forceful yoga membership online that includes flexibility-focused sessions.

11. Warrior Series Pose

Warrior poses are perfect for building strength and confidence. We'll do three variations: Mountain Pose, Warrior II,  Right Side Angle and Triangle Pose.

  • Step one foot forward and bend your front knee. Keep your back leg straight and arms overhead.
  • Open your hips and shoulders, and extend your arms parallel to the floor, palms facing down.
  • Shift your weight onto your front foot and lift your back leg behind you, keeping your body straight and arms extended forward.


Mountain Pose

Warrior II Pose - open your hips and shoulders, and extend your arms parallel to the floor, palms facing down.

Right Side Angle Pose - Step your right foot forward into a lunge, place your right elbow on your right thigh, and stretch your left arm overhead, creating a long line from your heel to your fingertips in the Right Side Angle pose.

Triangle Pose - Step your feet wide apart, turn your right toes out, extend your arms, and reach forward to lower your right hand to your shin or the floor while lifting your left arm up.

Warrior II (Left Side)

Triangle Pose (Left Side)

Right Side Angle Pose (Left Side)

Want to become a Warrior at home? SarahBethYoga’s online yoga for beginners and yoga streaming membership can help you master these poses. Sign up today for access to a variety of yoga video memberships designed to help you grow!

12. Plank (Repeat)

A second round of Plank helps remind you of the strength in your core!

  • Repeat the Plank pose as you did earlier, holding it for a few breaths.

Cat Cow Pose - Begin on your hands and knees, then alternate between arching your back while lifting your head and tailbone (Cow) and rounding your spine while tucking your chin and pelvis (Cat) to gently warm up the spine.

Craving more core-strengthening sessions? Join SarahBethYoga for a flexibility yoga videos online class with more Plank variations.

13. Hero Pose (Repeat)

Let’s finish with a peaceful Hero Pose to ground yourself.

  • Return to Hero Pose, sitting tall with your back straight.
  • Place your hands on your thighs and close your eyes, breathing deeply.

A full, beginner-friendly yoga practice designed for all levels, offering gentle guidance and easy-to-follow instruction. This accessible routine is available through the best online yoga subscription , giving you unlimited access to calming, effective classes anytime, anywhere.

Namaste.

Do you want to dive deeper into these confidence-boosting yoga poses?

The full YouTube video walks you through each step, offering clear instructions and helpful tips to build strength and confidence from the comfort of your home. Whether you're a beginner or experienced, it’s the perfect way to enhance your practice.

Click here to watch the full video and experience the power of SarahBethYoga. With clear, step-by-step guidance, you’ll practice at your own pace and build strength, flexibility, and confidence. Start today and let SarahBethYoga help you become a stronger, more confident version of yourself.

10 min Yoga for Weight Loss | Toning & Sculpting

Final Thoughts

Yoga is a transformative practice that can help you build both physical strength and mental resilience. Whether you're looking for online yoga classes or specific yoga videos for home practice, there’s a wealth of resources available to support your journey. With SarahBethYoga, you can access beginner yoga videos online or more advanced sessions, all designed to help you feel confident, calm, and empowered. Yoga isn’t about perfection; it’s about showing up and growing at your own pace. With regular practice, you’ll notice improvements in your flexibility, strength, and mindset, making it easier to take on life’s challenges with confidence.

If you’re ready to dive deeper into your practice, SarahBethYoga membership offers an incredible selection of yoga videos anytime, perfect for fitting yoga into your busy life. Whether you're looking for gentle yoga membership online or need yoga for stress relief videos, Sarah Beth has something for everyone. By joining today, you'll gain access to a supportive community and expert guidance that will help you become the confident, strong person you’re meant to be. Start your journey now and experience the benefits of practicing yoga at home with SarahBethYoga—your first step towards a more confident you.

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About Me

Your Name

Hi, I'm Sarah Beth! With over 15 years of experience as a yoga instructor for millions of yogis around the world, I'm here to help you stretch, strengthen, tone, de-stress, and peel back the layers to becoming your best self through yoga.