Thrive/Strive

8 Minute Full Body Yoga Burn Workout You Can Do at Home

Spend 480 Seconds Punishing Yourself in a Good Way

Although most people think of yoga as just increasing your flexibility, it can do much more than that.

Yoga can be used to increase strength in all areas of your body. Certain poses you do will cause you to burn and work your muscles more than you ever thought.

8 Minute Yoga Burn

There are yoga sequences out there that will cause you to feel sore the next day. This isn’t surprising.

Yoga works your muscles much more than people think it does when they first begin.

You don’t have to an expert for the following yoga routine, but some moves may be difficult for those that aren’t that flexible.

Here is the 8 minute routine:

  • Chair Pose – 1 minute
  • Goddess Pose – 1 minute
  • Knee to Tricep Plank (right) – 30 seconds
  • Knee to Tricep Plank (left) – 30 seconds
  • Side Plank (right) – 30 seconds
  • Side Plank (left) – 30 seconds
  • Four Limbed Staff Pose – 1 minute
  • Extended Locust – 1 minute
  • Boat Pose – 1 minute
  • Wheel Pose – 1 minute

When it comes to these poses, as it does with any pose you do in yoga, it’s important to do them as properly as you can. You may not be able to sink into the stretch fully, but when you try to overstretch yourself and push yourself too far beyond your limits, that’s when injuries start to happen.

If you find yourself struggling with some of these poses, make sure you breathe properly. Doing this is going to relax your body and allow you to do the poses much easier.

Chair Pose

Chair pose is going to engage all the muscles on the lower half of your body.

You’ll be working your glutes, hastrings, and quads. Toning the muscles in your legs while giving your shoulders some work as well is a great benefit of this pose.

Goddess Pose

You don’t have to be a woman to do this pose. Goddess is just the name of the pose.

Once again, you will be engaging and feeling the burn in the lower half of your body. Holding this position requires you to have a lot of strength in your hamstrings so prepare to have these burn a lot.

Knee To Tricep Plank

This isn’t your traditional plank. Although, it is very similar to that with a slight variation.

Doing this pose will engage your core muscles just like a regular plank. Bringing your knee to your tricep will force you to work on the flexibility of your hips.

Your obliques will be getting a good amount of work as well when your bring your knees forward.

In the video below, you’ll see the man alternating knees to tricep, however, for purposes of this workout, hold the knee at the tricep for a full 30 seconds before switching sides.

Side Plank

Side planks will work on your arm strength and obliques.

This will be the best pose fr your obliques or “love handles.” The burn will happen almost immediately especially if you’ve never done work on your obliques in the past.

Four Limbed Staff Pose

You will be engaging muscles all over your body with this pose.

This pose requires a lot of strength and stability because of how low you have to hold your body.

If you are a beginner then this pose may be much more difficult for you. Don’t worry, though, there are other variations you can do so you can build up to a full four limbed staff pose.

Extended Locust

If you have back problems, you may want to skip this pose.

You’ll be forcing your back and core to do a lot of work with this pose. You will be extending up as high as you can. It can be very easy to hurt your back so proceed with caution.

Boat Pose

Holding this pose really engages your core and when you are able to point your toes, you’ll be engaging muscles from your toes up through your hips.

The more you’re able to straighten your legs, the more you’ll be able to get out of this pose.

Wheel Pose

This pose should not be done if you aren’t flexible enough.

If you struggled with the extended locust, you seriously need to consider not even attempting the wheel pose.

It requires the most flexibility of your back so again, proceed with this pose with caution.

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