20 minute, Body Toning Vinyasa Yoga

Body Toning Vinyasa Yoga is on tap for this post! 

Most of us do a lot of sitting throughout the day.  Which can lead to weak muscles in the glutes (the bum), core and legs.  Spending hours at the gym just isn't sustainable for most of us.  But because you're reading this, you know that movement can help counter the negative effects of modern daily life.  Plus you probably care about your body and want to counteract these negative effects, regardless of time.


Below you will find a body toning vinyasa yoga sequence to help tone underworked muscles.  Vinyasa yoga means linking breath to movement.  There is usually a few sun salutations on tap in most vinyasa yoga classes.  This yoga sequence is no exception.  Sun salutations are a great way to warm-up the body.  Most of my vinyasa classes have at least a few sun salutations incorporated (usually toward the beginning), which helps build heat right away. 

Although this class is shorter than studio classes, it won't disappoint.  With a few sun salutations and poses to generate that inner heat, your heart rate will increase a bit.  This sequence will also tone many problem areas for people.

This body toning vinyasa yoga sequence will help:

Tone your Bum

Tone your Quads

Tone your Core

Tone your Upper body

Now that's a lot of toning!  Grab your mat and let's get started!  Follow the video (click hereif you don't see it below) or use the written sequence below if you can't watch the video. 

Body Toning Vinyasa Yoga Sequence

Tadasana (mountain pose)

Half Surya Namaskar A (half sun salutation A): 3x

Surya Namaskar B: 1-3x

Virabhadrasana II (warrior II) for a few breaths, lift both heels for a few breaths

Utthita Parsvakonasana (side angle or extended side angle pose)

Crescent Lunge with low torso and arms extended

Plank with a lifted leg can also add a kick squeezing the glutes

Dandasana (staff pose)

Setu Bandha Sarvangasana (bridge) with one leg lifted

Supta Baddha Konasana (reclining bound angle pose)

Give this sequence a try and if you have any questions or comments please leave them. 



Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.