If you’re like most people, you’re looking for a way to get in shape that’s simple, effective, and easy to stick with.

You want something that will leave you feeling energized, not exhausted. You want something that will help you lose weight without spending hours on the treadmill or at the gym. And most importantly, you want something that will give you results—fast!

Well, we’ve got just the thing for you! Our 20-minute yoga workout is designed to help you burn calories and increase your metabolism while strengthening your core and improving flexibility at home or on the go.

Each move is demonstrated by an experienced yoga instructor so you can see exactly how to perform each pose correctly every time—no matter where or when it is.

Right here on Buy and Slay, you are privy to a litany of relevant information on morning yoga to boost metabolism, 10 minute yoga for flat stomach, best 10 minute yoga workout, and so much more. Take out time to visit our catalog for more information on similar topics.

20 Minute Yoga Workout For Weight Loss

We rise in the morning with the best of intentions, but without actually setting an intention, it can be hard to stick with even the simplest plan. This 10-minute series, created by yoga teacher Jillian Pransky, helps you get laser-focused on your own breath—something you can go back to (instead of that bag of salty chips) no matter how hairy things get. “The breath can lead you back to this state of ease where good decisions come naturally,” says Pransky. All you need is a yoga mat and two yoga blocks. (If you don’t have yoga blocks, you can try improvising with a couple of pillows or rolled-up towels or blankets.)

1. Mountain Pose

Strengthens: core, thighs
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart’s center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.

2. Standing Side Lean

Strengthens: core
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.

3. Mountain Pose-Chair Pose Flow

Strengthens: core, thighs, calves
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.

4. Warrior II Flow

Strengthens: thighs, shoulders, core
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they’re directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep arms overhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.

5. Downward-Facing Dog

Strengthens: shoulders, arms
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.

6. Downward-Facing Dog-Plank Flow

Strengthens: shoulders, core, arms
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.

7. Modified Side Plank

Strengthens: core, obliques, shoulders
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.

8. Wide-Arm Cobra

Strengthens: back
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.

9. Chest Opener

Lie faceup on mat with knees bent and feet hip-width apart, 1 yoga block beneath head and another placed lengthwise between shoulder blades. Allow knees to fall together. Bring arms out to sides, feeling opening through chest. Release body weight onto blocks, allowing chest to expand with each breath. Rest here at least 2 minutes.

Morning Yoga To Boost Metabolism

Is a stubborn thyroid or sluggish metabolism causing you to keep excess weight on? Help is on the way: Research suggests that several yoga postures can greatly benefit the thyroid. In fact, a gentle yoga practice in the morning can help to stimulate the thyroid gland and balance hormones, restoring a slow metabolism and helping you lead a healthier, more energetic life.

We know you might not have much time in your daily routine to schedule a full-on yoga practice. That’s why we’ve come up with a list of yoga poses you can do right from your bed when you wake up in the morning to rev your metabolism and activate your thyroid.

1. Bridge Pose

Many yoga poses stimulate the thyroid by compressing the neck, which encourages healthy circulation to the gland. The first posture on our list, bridge pose, does just that. To perform:

Lying flat on the bed with your arms alongside you, bend your knees and place the feet flat on the bed, as close to your bottom as possible. Make sure that your feet are hip width distance apart.
Pressing firmly into the feet, inhale as you lift your hips toward the ceiling as high as you can. You will start to feel your neck compressing.
Press into the arms and shoulders to lift your chest higher. If you’re comfortable, you can even interlace your fingers underneath your hips for an added chest-opening stretch.
Hold the posture for four to five full, deep breaths.

Note: For a more restorative bridge pose, stack a few pillows or use a yoga block underneath your sacrum to keep the hips lifted.

2. Supported Shoulder Stand

Supported shoulder stand is another yoga pose that stimulates the thyroid by compressing the gland and encouraging healthy circulation. This posture also decreases swelling in the legs and increases blood flow to the upper body and brain, so it’s a perfect move to help you wake up and start your day. For this pose, you can place a pillow or folded blanket underneath your neck and shoulder blades for additional support. Your head should be resting on the bed. To perform:

  1. Lying flat on the bed, lay your arms alongside your torso, then bend your knees in, keeping your feet on the bed and bringing the heels close to your bottom, as you did in bridge pose.
  2. On an exhale, press your arms firmly into the bed and draw your knees toward your torso. Then, using your abdominal strength, lift your hips so your knees are coming towards your face.
  3. On an inhalation, bring your palms to your lower back with your fingertips facing upward toward the ceiling, keeping your elbows grounded on the bed and as close to the body as possible (shoulder-width apart). Do not let your elbows flare out to the sides! 
  4. Using your hands for support, continue to push/lift your hips up toward the ceiling with the knees bent.  
  5. Begin to straighten the legs upward. Use your hands to push your torso even higher. Push through the balls of your feet so that you’re engaging actively through the legs. 
  6. Gaze up at your feet and keep your head and neck in a neutral position (in line with your spine) and do not turn your head while in this posture. Press the shoulder blades down into the bed and draw them away from the ears. You should feel gentle compression in the neck. 
  7. Stay in this pose for five to 10 breaths.

Note: Eventually, your shoulders, hips, and feet will all be in one line in shoulder stand, but remember: Wherever you are today is OK! You will still get the benefits of the pose, even if you can’t get your legs to extend completely straight.

3. Plow Pose

Another pose that stimulates the thyroid, plow pose will also help to give you a nice shoulder, back, and hamstring stretch in the morning, all while boosting your metabolism. To practice this posture:

  1. From shoulder stand, keeping the hands on your lower back, draw your shoulder blades down and towards one another.
  2. Keeping the legs straight, bring them down slowly behind you. Try to image drawing the tops of your thighs up toward the ceiling while pressing through the balls of your feet so that your feet are active and toes are pointing down towards the bed. 
  3. Let the feet come down as far as they can. You may feel an intense sensation in the hamstrings, but don’t go so far as to feel uncomfortable. You should be able to breathe calmly wherever you are in this pose. Eventually when you are open enough, your toes will come down to the bed behind you. 
  4. Stay in this pose for five to 10 breaths.

Note: Again, make sure that you honor where your body is today. The hamstrings can be quite tight in the morning, so make sure that you’re not over-extending in any posture. If you need to keep your knees bent slightly, or your feet don’t touch the bed behind you, that’s OK. Relax into the posture wherever you are.

4. Fish Pose

It is absolutely essential to practice fish pose after shoulder stand and plow pose to counter stretch the work done in the neck and spine! Fish pose elongates the front of the neck and chest, and stretches the area of the thyroid, helping to balance the compression of the previous postures. To practice:

  1. From plow pose, gently lower your legs down in front of you and tuck your hands underneath your bottom, with your palms pressing down into the bed and your fingertips facing your toes. 
  2. Lift your chest up and arch the middle of your back up toward the ceiling, bringing the crown of your head down onto the bed. Make sure to press firmly into your arms so that there is not much weight resting on your head or neck.
  3. Stay in this pose for five to 10 breaths.

Note: There are different leg variations you can take with fish pose for added benefits. You can keep the legs straight or, for a gentle hip opener, take the soles of your feet together and let the knees fall to either side (like you’re opening a book).

5. Bow Pose

Another thyroid and neck-stretching posture, bow pose elongates the front body while strengthening the muscles in the back body. Not only will your metabolism and thyroid thank you, but with practice, this pose can help to alleviate stubborn back pain and improve digestion. To perform:

1. Lay flat on your belly and extend your arms alongside you, palms facing up.

2. Bend the knees so that the feet come toward your bottom, and grab hold of the outside of your ankles with your hands. Be sure to keep the feet flexed and active, as this will protect your knees.

3. On an inhale, start to press your feet firmly into your hands, creating resistance. Imagine that your shins are actively pushing toward the back of the room. 

4. You may feel that your knees are splaying apart here, but don’t let them. While in this pose, pull the knees in toward each other to keep them in proper alignment, hip-width distance apart. This will draw your chest up higher and really stretch the front of the hip flexors, which tend to hold a lot of tension.

5. Using this resistance, exhale and lift up through your chest and heels, creating length in the front body. Do not drop head back! Instead, gaze directly in front of you with your chin parallel to the bed in order to keep your neck long and protect that area of the spine.

6. Pull your belly in and activate your abdominal muscles to lift a little higher, but stay in the posture once you’ve found a place where the breath is comfortable. 

7. Hold this posture for five to 10 breaths.

6. Corpse Pose

Last but not least, we always end our yoga practice, no matter how short, with the most important posture of them all: Savasana, or corpse pose. Corpse pose is the ultimate posture for improved health and wellness, and it’s important that after any morning yoga routine, we take at least five minutes to ground ourselves before beginning the day. That’s what real self-care is all about! To practice:

  1. Lay flat on your back with your palms facing up, extending the legs down long in front of you and arms alongside the body. 
  2. Keep the legs a bit wider than hip width distance, and let the feet splay out to the sides comfortably.
  3. Close your eyes and relax deeply into the posture, taking full, deep, belly breaths. Thank yourself for the effort you put into your body and wellbeing this morning. 
  4. Stay in the pose for five minutes, breathing intentionally.

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