10 minute Toning & Balance Yoga for Weight Loss

10 minute Toning & Balance Yoga for Weight Loss

Sarah Beth Yoga

Have you ever woken up feeling tired, unmotivated, or a little stuck? Sometimes all it takes is just 10 minutes to completely shift your energy and mindset. This quick yoga flow is designed to wake up your body, clear your mind, and remind you of your inner strength. It’s more than just stretching—this routine builds focus, helps you feel powerful, and gives you the motivation to move through your day with purpose.

Each movement is designed to connect with your breath, strengthen your muscles, and increase flexibility. It’s perfect if you’re short on time but still want to feel accomplished, refreshed, and empowered. Whether you’re starting your day, taking a break in the afternoon, or winding down in the evening, this routine is a great way to stay active and focused. Let’s start by focusing our energy with an empowering affirmation: I AM DRIVEN.

1. Hero Pose

Great for opening hips, improving posture, and calming the mind.

Steps:

  • Sit on your knees with feet slightly apart.
  • Rest your hands on your thighs and close your eyes.
  • Sit tall and take 3–5 deep breaths.

AFFIRMATION: “ I AM DRIVEN “

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2. Plank Pose

Great for Strengthening the core, arms, and shoulders.

Steps:

  • Shift forward from Hero pose.
  • Place your hands beneath your shoulders and extend your legs behind you.
  • Keep your body in a straight line from head to heels.
  • Engage your abs and hold for 3–5 breaths.

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3. Four-Limbed Staff Pose

Great for improving upper body control and preparing for flow yoga transitions.

Steps:

  • From plank pose, shift forward slightly on your toes.
  • Lower halfway down while keeping elbows tucked in.
  • Maintain a flat back and strong core.




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4. Upward-Facing Dog 

Great for stretching the chest, spine, and shoulders.

Steps:

  • From Chaturanga, press through your hands and lift your chest up.
  • Straighten your arms, lift your thighs off the mat.
  • Open your heart and gaze slightly upward.

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5. Downward-Facing Dog (Downdog)

Great for stretching the back, hamstrings, and calves.

Steps:

  • Tuck your toes and lift your hips up and back.
  • Press your hands firmly into the mat.
  • Let your head hang and lengthen your spine.

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6. Flow Yoga

Great for: Connecting movement with breath and building stamina.

Steps:

  • Flow through Plank → Chaturanga → Updog → Downdog.
  • Coordinate breath with each pose: inhale to Updog, exhale to Downdog.
    Repeat 2–3 rounds at your own pace.



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7. Active Chair Flow

Great for building heat in the legs and improving lower body strength.

Steps:

  • Stand tall and bend your knees into a seated position.
  • Lift your arms overhead and keep weight in your heels.
  • Pulse gently or hold for several breaths.

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8. Dancer & Warrior Flow

Great for improving balance, flexibility, and focus.

Steps:

  • Shift your weight onto one foot.
  • Reach back to hold the opposite ankle (Dancer pose).
  • Transition into Warrior III by extending the leg back and arms forward.
  • Repeat on both sides.

Crescent Lunge - Step your right foot forward, bend the front knee, and reach both arms overhead.



Warrior 2 Pose -Step one foot back, bend your front knee over the ankle, stretch both arms out wide at shoulder height, and gaze over your front hand.


Right-Side Angle Pose - Step your right foot forward, bend your knee, place your right elbow on your thigh, and stretch your left arm over your ear, creating a long line from your back heel to your fingertips.


Triangle Pose - From a right side angle, step your right foot forward, extend your arms wide, and reach your right hand down toward your right shin or the floor while your left arm stretches up, keeping your chest open and gaze toward your left hand.


Crescent Lunge (Left Side)


Warrior 2 Pose (Left Side)


Right-Side Angle Pose 


Triangle Pose

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9. Plank Pose (Repeat)

Great for strengthening endurance and reconnecting with the breath.

Steps:

  • Return to a strong Plank position.
  • Engage your core, shoulders, and legs.
  • Hold and breathe for 30 seconds.

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10. Free Movement

Great for releasing tension and tuning in to how your body feels.

Steps:

  • Take a few moments to move how your body wants.
  • Stretch, sway, or flow with your breath.
  • No rules—just movement that feels good.

Free movement pose lets you explore gentle, flowing stretches that feel good in your body, allowing natural motion without strict structure. It’s a great way to enjoy yoga videos for home practice and experience the freedom of flexible online yoga classes at your own pace.

Namaste.

Are you ready to move your body and feel more energized today?

This is the perfect time to take a break from your busy schedule and focus on yourself. Practicing yoga can help you build strength, release tension, and boost your mood — and you don’t even need to leave your home. Whether you're just starting or looking for a new routine, this flow is designed to be simple, fun, and energizing for everyone.

Check out the full yoga session and follow along with each pose, including energizing flows like Hero Pose, Dancer & Warrior Flow, and Free Movement. All you need is a quiet space, your mat, and a few minutes just for you.

10 min Yoga for Weight Loss | Toning & Balance

This is a great way to try out online yoga classes, especially if you enjoy yoga videos for home practice or want to discover the benefits of a daily yoga video online routine.

Final Thoughts

Practicing yoga regularly can make a big difference in both your body and mind. This energizing flow helped us move through powerful poses like Hero, Plank, and Dancer, while also reconnecting with the affirmation “I Am Driven.” These movements support strength, flexibility, and mental clarity —making it easier to handle everyday stress and feel good in your own skin.

If you're looking for a way to build a consistent, healthy routine that fits your busy life, yoga videos for home practice are a great place to start. With access to daily yoga videos online, you can enjoy guided flows like this anytime, anywhere. Whether you're new to yoga or ready to deepen your practice, explore the benefits of an online yoga video membership and find the right fit for your journey.

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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.