5 Excellent Yoga Workouts for Busy Days

Practice great yoga workouts even with a busy schedule!

5 Excellent Yoga Workouts for Busy Days

Yoga is a great workout that not only strengthens your muscles, improves flexibility and calms your mind. It can seriously trim your midsection, normalize blood sugar and boost your immune system.

While yoga has lots of health benefits, not everyone has the time or money to attend regular yoga classes. To help you out, we’ve gathered 5 great yoga workouts everyone can try. With just 5 to 20 minutes a day, you can reap the benefits of yoga in the comfort of your own living room.

Whether you’re looking for a beginner’s routine or challenging yoga workouts, there’s something for everyone on our list. Check out these great yoga videos and try them today!

5 Excellent Yoga Workouts for Busy Days

1. 5-Minute Mindfulness, Flow and Better Balance Yoga Workout

Feel energized and relaxed with this quick 5-minute mindfulness yoga workout! Mindfulness is a meditation concept integrated in yoga. It’s basically paying attention and being aware of each moment. Mindfulness improves concentration, regulates emotions and reduces stress. This yoga sequence also focuses on breathing, building muscle strength and balance.

To help you get started, just follow the yoga sequence below. To learn more about each yoga position, just click the links:

  1. Tree Pose
  2. High Lunge
  3. Warrior II
  4. Side Angle A Pose
  5. Chaturanga
  6. Upward-Facing Dog
  7. Downward-Facing Dog

After doing one sequence, make sure to repeat the workout on the other side of your body. There you have it! You’ve completed a quick 5-minute mindfulness yoga workout!

2. 10-Minute Power Yoga to Stretch and Strengthen Your Body

Want quick balancing yoga workouts? This awesome 10-minute power yoga routine will definitely work your core, arms and legs while improving balance. It has traditional yoga positions and leg stretching exercises. It’s a great strength training that allows you to practice mindfulness and patience. Here’s a tip: give yourself permission to fall. What’s important is getting up and doing it again!

To do this workout, just follow this yoga sequence. You can learn more about each yoga move by clicking the links.

Yoga Sequence 1:

  1. Mountain Pose
  2. Chaturanga  
  3. Upward-Facing Dog
  4. Downward-Facing Dog
  5. Downward-Facing Dog Leg Lift (right leg)

Transition to the Knee-Stretching Series:

  1. From the back, bend your right knee inward to your right side. Do this without touching the floor.
  2. Stretch back to a Downward-Facing Dog Leg Lift (right leg)
  3. Again, bend your right knee forward without touching the floor. This time, bend your knee inwards to the left side of your body.
  4. Stretch back to a Downward-Facing Dog Leg Lift (right leg)
  5. Again, bend your right knee inward to your right side. Then, bend your elbows down in a Chaturanga position.
  6. Stretch back to a Downward-Facing Dog Leg Lift (right leg)
  7. Bend your right knee forward again. This time, it should bend inwards to the left side of your body. Then, bend your elbows down in a Chaturanga position.
  8. Stretch back to a Downward-Facing Dog Leg Lift (right leg)

Transition to Yoga Sequence 2:

  1. Warrior I
  2. Warrior III
  3. Eagle Pose
  4. Half Moon Pose
  5. Warrior II
  6. Chaturanga
  7. Upward-Facing Dog
  8. Downward-Facing Dog
  9. Do the Knee-Stretching Series again. This time, do it with your left leg.
  10. Again, do the Yoga Sequence 2. This time, do it with your left leg.
  11. Finally, do the Downward Dog with Twist pose. Do it on your left and right leg.

There you have it! You’ve done the 10-minute power yoga workout. If you feel tired and out of breath, just remember to keep breathing deeply. Relax and keep going. You got this!

3. 10-Minute Yoga Routine for Weight Loss

Burn fat and build muscle with this 10-minute yoga workout for weight loss! It features core and booty tightening moves with challenging stretching moves. The poses flow and shift spontaneously, so don’t be surprised if you break a sweat. It even strengthens your arms and back muscles to relieve stress. Even with just 10 minutes, you’ll really feel the burn on your glutes and hamstrings.

This workout begins with a short breathing and stretching exercise. Just follow the yoga sequence below. You can also click on the links to learn more about each pose.

Yoga Sequence 1:

  1. Downward-Facing Dog
  2. Straight Arm Plank
  3. Downward-Facing Dog
  4. Side Plank (right side)
  5. Side Plank (left side)
  6. Modified Chaturanga push ups – repeat 3 times
  7. Downward-Facing Dog
  8. Standing Forward Bend – repeat 3 times
  9. Straight Arm Plank
  10. Upward-Facing Dog
  11. Downward-Facing Dog
  12. Downward Dog Split with Leg Sweep (lift right leg) – repeat 3 times
  13. Low Lunge (right leg)
  14. Warrior I with arm stretches (right side)
  15. Forearm Plank

Yoga Sequence 2:

  1. Shift to Downward-Facing Dog with forearms on the floor
  2. Straighten arms into a traditional Downward-Facing Dog
  3. Downward Dog Split with Leg Sweep (lift left leg) – repeat 3 times
  4. Low Lunge (left leg)
  5. Warrior I with arm stretches (left side)
  6. Forearm Plank
  7. Right Side Forearm Plank and Left Side Forearm Plank – repeat 2 times
  8. Shift to Downward Dog with forearms on the floor
  9. Straighten arms into a traditional Downward Dog
  10. Standing Forward Bend – repeat 2 times
  11. Straight Arm Plank
  12. Modified Chaturanga push ups – repeat 3 times
  13. Downward-Facing Dog
  14. Child’s Pose

There you have it! You’ve done the 10-minute weight loss yoga! Just remember to do each move slowly if you can’t reach a pose. It will help you avoid unnecessary injuries. You’ll get more flexible the more you practice each move.

4. 10-Minute Yoga for Strong and Toned Abs

Strengthen and tone your core with this quick 10-minute yoga workout! This special routine features traditional yoga poses with modified core exercises to engage your abs. It’s a great way to define your midsection while improving flexibility and building muscle strength. This exercise even works your arms, hips and legs. You’ll get a full-body stretch while strengthening your muscles and calming your mind.

To try this yoga workout, just follow the sequence below. If you want to learn more about each pose, just click on the links.

Yoga Sequence 1:

  1. Child’s Pose
  2. Bird Dog Pose (raise left arm, lift right leg)
  3. Bird Dog Pose (raise right arm, lift left leg)
  4. Modified Straight Arm Plank
  5. Cobra Pose
  6. Shift back to a Child’s Pose
  7. Downward-Facing Dog
  8. Standing Forward Bend
  9. Mountain Pose
  10. Chair Pose
  11. Lie down on the mat and stretch your arms and legs.

Yoga Sequence 2:

  1. Knees to Chest Pose
  2. Modified V Sits
  3. 45 Degree Leg Raises
  4. Star Toe Touch Sit Ups (alternate toe touches)
  5.  Lie down on the mat and stretch your arms and legs.
  6. Knees to Chest Pose
  7. Straight Arm Plank
  8. Upward-Facing Dog
  9. Child’s Pose

There you have it! You’ve done the 10-minute ab-toning yoga workout!

5. 20-Minute Energizing Yoga Workout for Beginners

Get a full-body yoga workout in just 20 minutes! Perfect for beginners, this energizing routine focuses on breathing and stretching while targeting your ab muscles, hips, legs, arms and back. It includes modified yoga poses for a great core workout. It gets challenging with added leg lifts and ab crunches. By the end of this workout, you’ll feel relaxed and ready for your day!

To do this yoga exercise, just follow the sequence below. You can click on the links to learn more about each pose.

 1. Fire Log Pose – Place your right leg over the left leg

  • Core Exercise 1
  1. Lift your head up and draw your shoulders back, inhale.
  2. Lower your head and draw your shoulders down, exhale.
  3. Take note: Engage your core muscles and your back muscles while breathing and stretching.
  • Core Exercise 2
  1. Place your left hand on the floor for support.
  2. Raise your left hand over your head and stretch it slowly to your right side. Remember to keep your hips grounded.
  3. Hold this position and breathe deeply. Take note: for a harder pose, you can add pulses when you stretch to your side. The effect is similar to doing crunches on your side. Place your left hand on the back of your waist and slowly stretch your right arm to the side and lower yourself to one pulse.
  4. Slowly sit upright and repeat the exercise.

2. Half Fish Pose – Cross your right leg over your left leg

3. Fire Log Pose – Place your left leg over the right leg (Repeat Core Exercise 1 and 2 on the left side of your body)

4. Half Fish Pose – Cross your left leg over your right leg

5. Seated Yoga Pose 

  • Core Exercise 3
  1. Extend your arms in opposite direction and bend your elbows upward. Your elbows should bend on a 90 degree angle. Open your palms and let them face each other.
  2. Twist your upper body to the right. Hold the position and take deep breaths. Keep your arms raised and make sure to look behind your shoulder.
  3. Twist your upper body back to the starting position.
  4. Then, twist your upper body to the left. Hold the position and take deep breaths.
  5. Twist your upper body back to the starting position.

6. Modified Half Moon Pose

  • Core Exercise 4
  1. Kneel with your right foot and raise your left leg.
  2. To work your core further, crunch your left leg inward while moving your arm to touch your right elbow.
  3. Take deep breaths. Repeat the exercise using your right leg.

7. Reclining Spinal Twists

8. Knees to Chest Pose

9. Criss-cross Scissors Exercise

10. Knees to Chest Pose

11. Laying Down Eagle Pose

12. Happy Baby Pose

13. End with the Seated Yoga Pose

There you have it!

Now you’ve done the 20-minute energizing full-body yoga workout!

Even with just 5 to 20 minutes a day, you can definitely squeeze in these great yoga workouts. Aside from strengthening and toning your body, it’s a great stress reliever after a long and busy day. Keep doing it and you’ll get better!

What do you think of these yoga workouts? Will you try them out?

Tell us in the comments below!

 

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