10 minute Yoga for Strength: A Simple Flow You Can Do Anywhere
This flexibility and strength yoga flow is perfect for building strength, stretching tight muscles, and helping you feel calm and ready for the day. Whether you're starting your morning with intention or taking a mindful break in the afternoon, this beginner-friendly routine from SarahBethYoga is easy to follow and designed to support both body and mind. With just a few minutes and a mat, you can move through a simple sequence that brings balance, clarity, and energy into your day.
It’s especially great for strengthening your core and arms, increasing flexibility, and calming your mind. And because it's part of SarahBethYoga's library of yoga videos for home practice, you can do it anytime, anywhere. All you need is a small space, a few deep breaths, and start with this affirmation: I AM RESILIENT.
1. Seated Grounding
Great for: Relaxing your body and focusing your breath
Steps:
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Sit cross-legged on a yoga mat or a soft surface
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Rest your hands gently on your knees
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Sit up tall and relax your shoulders
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Close your eyes and take 3–5 deep breaths
- Let your body feel heavy and calm
Affirmation: I AM RESILIENT
Looking for an easy way to center yourself daily? Explore our online yoga video membership for routines like this one that help you breathe, stretch, and stay grounded.
2. Plank Pose
Great for: Strengthening your arms, shoulders, and core
Steps:
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Start on your hands and knees
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Step your feet back until your legs are straight
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Keep your hands under your shoulders
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Tighten your stomach and keep your body flat
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Hold the pose for 3–5 breaths
Plank is just one of the poses in our daily yoga videos online designed to help you feel strong and confident. Start building strength today with SarahBethYoga online videos .
3. Downward Facing Dog
Great for: Stretching your legs, shoulders, and back
Steps:
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From plank, lift your hips up and back
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Straighten your legs as much as feels comfortable
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Press your hands into the mat and keep your spine long
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Relax your neck and let your head hang
- Hold for 3–5 deep breaths
Our flexibility yoga videos online  include simple flows like this to lengthen muscles and ease tension. Join our at home yoga membership for regular guided practice.
4. Right Side Strength and Stretch
Great for: Toning your side body and improving balance
Steps:
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Shift weight to your right hand and turn to the side
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Stack your feet and lift your left arm upward
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Keep your core strong and hold for 2–3 breaths
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Gently lower your hips and stretch your left arm overhead
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Breathe deeply into your side
Right Side Garland Pose - Step your left foot forward into a wide squat, bringing your palms together at your chest and using your elbows to gently press your knees apart.
Warrior 2 Pose - Step your front foot forward, bend the knee to 90 degrees, extend your arms out to the sides, and gaze over your front hand.
Extended Side Angle Pose - From Warrior 2, reach your front elbow to your front thigh or your hand to the floor, and extend your top arm overhead, creating a long line from your back heel to your fingertips.
Reverse Warrior Pose - Lift your torso upright, keep the front knee bent, and sweep your top arm up and back as you gaze toward the sky.
Side Angle Pose - Windmill your arms down and bring your front forearm to your thigh while reaching your top arm overhead.
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Want more focused strength routines like this? Discover our best online yoga subscription filled with short videos that fit your schedule and goals.
5. Left Side Strength and Stretch
Great for: Balancing the body and building core strength
Steps:
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Switch to your left hand on the mat
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Stack your feet and reach your right arm up
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Keep your hips lifted and hold for 2–3 breaths
- Lower the hips a bit and stretch your right arm overhead
- Inhale and exhale deeply
Low Lunge (Left Side)
Warrior 2 Pose (Left Side)
Extended Side Angle Pose (Left Side)
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Reverse Warrior Pose (Left Side)
Side Angle Pose (Left Side)
High Plank Pose - Place your hands directly under your shoulders, extending your legs straight back, and engaging your core to keep your body in a straight line from head to heels.
Ready to keep going? Try our monthly yoga video membership to access guided flows for every fitness level, including more vinyasa yoga videos online like this one.
6. Belly Twists
Great for: Stretching your spine and calming your nervous system
Steps:
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Sit cross-legged
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Place your right hand on your left knee and your left hand behind you
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Sit tall as you inhale
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Twist gently to the left as you exhale
- Hold for 3–5 breaths, then switch sides
Feeling tight or tired? Enjoy more yoga for stress relief videos inside our SarahBethYoga membership and feel better in just a few minutes each day.
7. Child’s Pose
Great for: Releasing tension and calming the body.
Steps:
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Kneel on the mat with big toes touching and knees wide
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Sit back onto your heels
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Stretch your arms forward and rest your forehead on the mat
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Breathe slowly and deeply for 5–10 breaths
Affirmation Again: I AM RESILIENT
This pose is a calming posture that gently stretches the lower back, hips, and thighs while encouraging deep relaxation. It’s a key part of many yoga for stress relief videos, helping you reset and reconnect with your breath.
Namaste.
Looking for a simple way to build strength and feel better in just a few minutes?
This short yoga sequence is a great way to reconnect with your body, clear your mind, and boost your energy without needing any special equipment. Whether you're new to yoga or returning to your mat, this flow is perfect for all levels and easy to fit into your day.
Want to follow along with guided instruction? Check out the full video on YouTube by SarahBethYoga and experience the flow step-by-step. It’s a quick, effective routine that fits perfectly into your at home yoga practice.
10 min Full Body Yoga for Flexibility & Strength
Final Thoughts
You don’t need an hour long class to experience the full benefits of yoga. This short and powerful routine from SarahBethYoga is a perfect example of how just five minutes of movement can help you build strength, improve flexibility, and calm your mind. It’s simple, effective, and beginner friendly, ideal for anyone looking to stay consistent with their wellness routine.
With a growing library of yoga videos for home practice, SarahBethYoga offers everything from beginner yoga videos online to more targeted flows like yoga for stress relief videos and flexibility yoga videos online. Whether you're interested in a monthly yoga video membership or just want access to daily yoga videos online, you can count on high quality instruction you can follow anytime, anywhere.
