SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

14-Minute Weight Loss Yoga Flow

Try this 14-Minute Weight Loss Yoga Flow to increase your metabolism, strengthen the body and boost your calorie burn. These 12 easy & effective yoga poses for fat loss will help tone your arms, flatten the belly, and slim down your legs!

14-Minute Weight Loss Yoga Flow

Try this 14-Minute Weight Loss Yoga Flow to increase your metabolism, strengthen the body and boost your calorie burn! https://www.spotebi.com/yoga-sequences/weight-loss-flow/

Description: Repeat this flow 1 time and breathe deeply and fully.

WARM UP & COOL DOWN
  • warm up

  • cool down

14-Minute Weight Loss Yoga Flow Instructions

1. Child’s pose: 60 seconds. Sit on your heels, lay your torso down and stretch your arms in front of you.

2. Boat pose: 15 seconds. Sit on the mat with your legs fully extended, and lean your torso back. Raise both legs to a 45-degree angle and reach your arms to the front, keeping them parallel to the floor.

3. Upward plank pose: 15 seconds. Lower the legs, place your hands on the floor with your fingers pointing forward and exhale as you lift your hips off the mat. Repeat the boat – upward plank flow 5 times.

4. Seated forward bend pose: 30 seconds. Sit on the floor with your feet together and your legs extended. Exhale as you bend at the hips and slowly lower your torso. Lengthen the spine, grab your feet and hold the pose for 30 seconds.

5. Warrior II pose: 15 seconds. Stand up, step to the side with your left foot and rotate it out, to a 90-degree angle. Bend your left knee, keeping it in line with the ankle, rotate your head to the left and bring your arms up to shoulder height.

6. Extended side angle pose: 15 seconds. Bend your torso to the left and place your left hand on the inside of your left foot. Extend your right arm over the top of your head, pointing your fingertips in the same direction as the front toes, and gaze up toward the ceiling. Hold the pose for 15 seconds and then repeat poses 5 and 6 on the opposite side. Do the warrior II – extended side angle flow 6 times.

From the Shop

Monthly Membership
Monthly Membership

7. Goddess pose: 30 seconds. Go into mountain pose and, as you exhale, step your feet wide apart and lift your arms up to shoulder height. Rotate your feet out to the sides, bend your elbows and turn the palms facing each other. Exhale as you bend the knees and squat down. Stay in goddess pose for 30 seconds.

8. Downward facing dog pose: 30 seconds. Place your hands on the floor, extend your arms and legs, and lift your hips up and back. Breathe deeply, open your shoulders and push your heels down.

9. One legged downward dog pose: 15 seconds. Inhale as you lift your right leg up.

10. Knee to nose dog: 15 seconds. Exhale as you shift your shoulders over the wrists, bring your right knee toward the nose and then inhale as you return to one legged downward dog pose. Repeat the one legged dog – knee to nose dog flow 3 times, go into downward dog for 30 seconds and then switch sides and repeat.

11. Dolphin pose: 30 seconds. Press your palms and forearms into the floor, straighten the knees and lift your hips up and back.

12. Corpse pose: 2 minutes. Lie on your back and extend your arms and legs, letting them drop open. Close your eyes, allow your feet to rotate to the sides and keep your palms facing up.

Yoga Sequence Video

Yoga Sequence Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Popular Workouts

Core Workouts

Tummy Tuck Workout

Luckily, there are lots of non-surgical, natural alternatives to a tummy tuck, and these six exercises will help you burn fat, build muscle, and …

Lower Body Workouts

Inner & Outer Thigh Quick Burn

10 minutes is all you need to burn fat and get tight, toned, gorgeous thighs! This Inner & Outer Thigh Quick Burn includes 6 of the best lower body …

Yoga Flows

Weight Loss Yoga Flow

Try this 14-Minute Weight Loss Yoga Flow to increase your metabolism, strengthen the body and boost your calorie burn. These 12 easy …

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Chocolate-Hazelnut & Peanut Butter Clusters Recipe / @spotebi

    These decadent clusters are a chocolate lover's dream! This recipe for … [Read More...]

    Bacon & Veggies Red Bean Stew Recipe / @spotebi

    Winter food doesn't get more comforting than this Bacon & Veggies … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    4-Week 5-5-5 Tabata Workout Plan / @spotebi

    4-Week 5-5-5 Tabata Workout Plan

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved