Quick Yoga Burn

First things first, let’s just get this straight – I. LOVE. YOGA. I took my first yoga class in 2015, and I am not being dramatic when I say that day changed my life forever.

I always had a love-hate relationship with exercise. I associated working out with pain, stress, and discomfort. This is probably because I spent my whole life playing travel soccer and ran until I puked more times than I can count.

However, yoga was different. As one of my favorite yogis Adriene Mishler always says, a goal of yoga is to “find what feels good”. This means that gritting your teeth and grinding through the pain isn’t always the answer. Yes, you should push yourself, or else you will never make progress. However, it is also important to love yourself and your body throughout the process.

Learning to love my body and being proud of what it can do has been an extremely long process for me, and it is nowhere near over. In the past five years of my yoga journey, I have sweat, laughed, and even cried my way to becoming stronger, calmer, healthier, more flexible, and more at peace and content with who I am and where I’m at on my path.

My love for yoga was one of the huge motivators for me to make my own blog. Since I fell in love with practicing yoga, I’ve wanted to do nothing more than share my passion with others, and help them heal from the inside out too.

On that note, enjoy my first ever yoga workout I’ve put together on my own called my Quick Yoga Burn. Push yourself, but don’t hurt yourself. Bookmark this link, screenshot this, whatever you need. I even added a downloadable picture of the different exercises at the bottom of the page so you can save it to your phone!!!! That’s right, I got your back!

Regardless of how you come back to this workout, just try it a couple of times. I promise you’ll be surprised how much progress your body will make with a little consistency and repetition!

Warm Up

Sun Salutation A (x3)

Don’t be afraid of modifications here… Keep your knees down for Chaturanga. Jump your feet back to plank, or if you’re not feeling it today, step them back. Find what feels good for you on the mat!


Table Top Lifts (x15)

Keep your shoulders over your hands, try to lift your weight of your chest out of your joints, and hollow out the top of your back as much as possible. Don’t drop to your knees heavily on each rep!! Set yourself down lovingly and gracefully.

Donkey Kicks (x20 each side)

Keep your foot flexed and drive through your heel on each rep. Also, keep the hip of your lifted leg pointing down towards the ground.

Alternating Push Ups (x10)

First a tricep push up with your hands as wide as your shoulders, and then a regular push up with your hands as wide as your mat. And yes, that’s only one rep! My arm strength is sorta lacking so we’re working on the range of motion.

Goddess Pulses (x20)

This will be a small range of motion but there is so much power in it. Pull the outsides of your knees toward your pinky toes to really activate your thigh muscles.

Chair Twists (x10 each side)

Please make sure you keep your knees stacked over your ankles! I definitely could’ve done a better job of doing that here. But hey, we’re all works in progress, right?

Plank Toe Taps (x20 each side)

Just like when we did the Table Top Lifts, try to lift your weight of your chest out of your joints and get that hollow upper back. Tuck your belly button in toward your spine.

Need more burn? Repeat! Otherwise, Cool Down

Knees To Chest and Reclined Cobbler’s Pose

Reconnect with your natural speed and flow of breath. Also, be proud of yourself! You killed this workout!

This workout is killer for me because I feel like it challenges all of my favorite muscle groups. Plus, it really makes me feel strong and proud when I complete it. Let me know what you guys think and if you ever have any questions about certain poses, where to get started in yoga, or even have advice for me on my yoga journey, please feel free to reach out to me at any time!

Be the first to reply

Leave a Reply

Your email address will not be published. Required fields are marked *