9 Minute Full Body Strengthening Yoga Workout

Get Stronger With Yoga

You don’t have to go to the gym and lift heavy weights to strengthen your body.

Yoga is great for strengthening your body without gaining all the muscle mass you can get from lifting weights.

You can greatly increase your flexibility while becoming stronger than you ever have. You may not realize how strong you have to be for some yoga poses, but with this workout, you can quickly find out.

Body Strengthening Yoga Sequence

Here is the yoga workout you need to do if you’re planning on getting much stronger:

  • High Plank – 60 seconds
  • Downward Facing Dog – 60 seconds
  • High Lunge (Right) – 60 seconds
  • High Lunge (Left) – 60 seconds
  • Triangle Pose (Right) – 60 seconds
  • Triangle Pose (Left) – 60 seconds
  • Warrior III (Right) – 60 seconds
  • Warrior III (Left) – 60 seconds
  • Garland Pose – 60 seconds

Do the poses to the best of your ability.

This workout may only be 9 minutes, but it’s 9 minutes of continuous work. Push through the burn you will feel and you’ll end up okay in the end.

High Plank

The perfect pose to achieve a strong core.

Planks are done a lot during regular workouts because of the benefits they provide.

Yes, they are mostly working your core, but you will be working your arms and back as well.

A strong core lays a great foundation for anybody that is trying to start a yoga journey. It will allow you to do more when it comes to poses that require much more strength and less flexibility.

Downward Facing Dog

By elongating your back and having your heels glued to the ground, you’ll be greatly strengthening your hamstrings and calves.

Having strong hamstrings will lead to less back pain. Adding the flexibility you’ll be getting from this pose will only make things better for your back.

High Lunge

The high lunge is going to open your hips and groin while making your quads and hamstrings much stronger.

It takes a lot of strength to hold this position so if you can’t hold it for 60 seconds, that’s okay. Come out of it for a second then go back into the pose as fast as possible. Over time, it’ll get easier to hold the pose and sink deeper into it.

Triangle Pose

This pose may not seem as though it’s going to help strengthen any part of your body. It’s going to feel like a normal stretch.

When this is done properly, you will be strengthening your hips while opening up your groin. For people that are very active and like to run a lot, having strong hips is going to help you have less injuries. You’ll also be able to have better performances in physical activities.

Warrior III

Warrior III requires a lot of core and leg strength. If you want to properly hold this position, you need to force your muscles to work in sync while maintaining your balance, which ay be the hardest thing to do during this pose.

You’ll be stretching your leg muscles. The stronger your legs become, the better equipped you’ll feel to take your skills to more advanced yoga poses.

Garland Pose

This may seem like one of the simplest poses that you can do.

You’re really going to open up your groins and hips doing this pose. You’ll also be able to tone your stomach as well.

Think of this pose as holding a very deep squat. It allows you to hone your energy and really find your zen.

Ready to Lose 10-21 lbs in the Next 28 Days?

If you're really serious about losing weight and want to create a new lifestyle for yourself then the 28-Day Weight Loss Challenge is for you.

The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

Sounds too good to be true, right? Well it isn't and we are happy to teach you all about it with the 28-Day Weight Loss Challenge.

Check Out the 28-Day Weight Loss Challenge Now

Hard to Be Happy Without Being Healthy. It’s Time to Challenge Yourself to Be Better.

Transform your body in 3 days and change your life forever with the 3-day weight loss challenge.

The secret behind the people that know how to lose weight and those that struggle to lose weight is knowledge.

It has nothing to do with secret pills or crazy workouts. In this 3 day challenge, you'll learn why your body loves to store fat, how you can turn it into a fat burning machine, and how to maintain the lifestyle through awesome meals.

Start Your Free 3-Day Weight Loss Challenge Today!

Enjoyed 9 Minute Full Body Strengthening Yoga Workout? Share it with your friends so they to can follow the Thrive/Strive journey.

Share on Pinterest

More Great Content on Thrive/Strive

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.

Keto Substitutes: 10 Low Carb Food Swaps to Help You Lose Weight

Switching to a ketogenic diet doesn't mean you have to give up your favorite flavors and textures. These keto substitutes will have you thinking you're eating your old favorites.

Keto Dinners: 16 Delicious Low Carb Dinners to Prepare Tonight

Looking for keto dinners that you can easily prepare? Here are 16 awesome low carb dinners to help you stay on track with the ketogenic diet.

The Killer 20 Minute Living Room Workout: Get Your Sweat on at Home

Is there any better place to workout than at home? In this 20 minute living room workout you'll get a nice sweat while burning fat and losing weight fast.

Keto Flu: What It Is and How to Beat It the Healthy Way

Experience keto flu? What is it? How do you beat it? This post shows you how to fight keto flu in a healthy way that keeps you in ketosis.

Alcohol on a Keto Diet: What Is Safe to Drink While in Ketosis?

Is it okay to drink alcohol while on the ketogenic diet? If you're trying to stay in ketosis it's okay to drink alcohol on keto as long as you are drinking the right things.

7 Signs and Symptoms You Might Be in Ketosis When Doing Keto

If you're wondering whether or not you're in ketosis these are some good signs to look out for. It helped me understand ketosis much better. #Keto #KetogenicDiet #WeightLoss

Ketogenic Diet: The Ultimate Guide for Keto Beginners

This guide really helped me understand the ketogenic diet and what I need to do to lose weight. Keto is awesome! #Keto #KetogenicDiet

Lower Body Transformation Burn Workout Without Weights

Looking to get a good workout in for your lower body? Here is an extreme lower body workout that you can do at home.

How to Quit Your Sugar Addiction

Sugar tastes great but it's like a drug that can tear your body apart. How do you quit a sugar addiction, though? Here are the steps that I use to quit mine.

Better Booty Time: No Squats Booty Lifting Workout

Getting a better booty doesn't mean you need to squat yourself to death. This workout is squat free and still targets the right muscles.

Office Yoga: 6 Yoga Moves to Sneak Into Your Work Day

It can be hard to squeeze in a nice yoga session if you work all day. Fortunately we have some yoga moves that you can do in your office.

The Ultimate Belly Workout: How to Get Flat Abs in 5 Minutes Daily

You don't have to do 2 hour workouts to get flat abs. You just have to target the right muscles with the right moves. Doing this 5 minute daily workout routine will help you get closer to your dream of flat abs.