If you do not have time to go to the gym, but you want to get your body in shape, you can easily perform some effective exercises at home. All you need to have is a yoga mat and motivation!

Today, we would like to present you with a list of 11 yoga poses for a total-body workout at home. Why yoga? Yoga is an effective physical activity that will help you stretch and increase mobility, and also increase athletic performance.

So, our total-body workout includes 11 yoga poses such as Downward Dog, High Lunge, Hugh Lunge to Low Lunge, Warrior lll, Hand-to-Big-Toe pose, Standing Split, Easy Twist, Side Plank, Push-ups, Plank-ups, and Bird-Dog. These 11 poses will challenge your single leg balance, core stability, muscular strength and cardiovascular stamina.

Performing this yoga workout, you need to stay tight and fluid as you transition from pose to pose. Once you make your way to the push-ups and core work, your focus should be on maintaining the best alignment possible, while challenging your strength. The sequence should be performed on the right side all the way through, and then on the left. Then, you should repeat the sequence on both sides one more time. After completing the workout, you will have accumulated 20 pushups, 20 lunges and 6 minutes of core work.

Yoga is not only an effective physical activity, but also is a great way to improve your mind and body connection. Are you ready to perform these 11 yoga poses? So, roll out your mat and let’s start! Scroll down to see how perform this total-workout at home!

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#1. Board

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Credit: BetterMe

#2. Bow Pose

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Credit: BetterMe

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#3. Camel Pose

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Credit: BetterMe

#4. Cat Pose

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Credit: BetterMe

#5. Boat Pose

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Credit: BetterMe

#6. Thread the Needle Pose

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Credit: BetterMe

#7. Bridge

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Credit: BetterMe

#8. Sarvangasana

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Credit: BetterMe

#9. Assisted Roll-Up

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Credit: BetterMe

#10. Fish Pose

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Credit: BetterMe

#11. Supta Virsana

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Credit: BetterMe

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.

Credit: BetterMe