BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

20 Minute Full Body Yoga Workout Routine

Grab a yoga mat and get ready to get long and lean in just 20 minutes! This workout will help build muscle strength and increase flexibility. Our yoga routine will also help you reduce stress levels and relax. So, what are you waiting for?!


Yoga is not a new practice, as its development suggested to be traced back to over 5,000 years ago!

Fortunately, yoga continues to grace its presence in modern day and research proves the practice gifts a laundry list of health benefits.

Luckily, too, reaping the benefits is not exclusive to yoga experts, and even newcomers can flow into an improved mood, better sleep, a healthy body weight, and other advantages of yoga workouts.

Health Benefits of Full-Body Yoga

Incorporating a yoga daily workout or frequent regimen has a laundry list of health benefits. The benefits of yoga include, but are not limited to, the following:

• Supporting a healthy weight • Lowering blood pressure
• Managing type 2 diabetes
• Boosting energy and mood
• Relieving feelings of depression and anxiety
• Improving memory and cognition
• Alleviating back pain
• Aiding in better sleep
• Improving sexual function
• Managing schizophrenia and other psychiatric conditions

Your Complete Yoga Workout

Don’t know much about yoga? With this workout you don’t have to! These moves are great for beginners or yoga experts alike, and What’s more, anyone can reap the benefits of yoga!

With the yoga workout below, hold each move for 40 seconds and take a 20 second break in between. Switch sides of noted.

For best results, complete the yoga workout at least 3 times per week. To increase the intensity of the workout, increase the length of time you hold each move to 60 seconds.

1. Forward Bend

2. Chair Pose

3. Downward Facing Dog

4. Dolphin Pose

5. One Leg Downward Facing Dog (Left)

6. One Leg Downward Facing Dog (Right)

7. Camel Pose 

8. Cobra Pose 

9. Upward Facing Dog

10. Forearm Plank 

11. Side Forearm Plank (Left) 

12. Side Forearm Plank (Right)

13. Bridge Pose

14. Warrior I Pose 

15. Warrior II Pose 

16. Warrior III Pose 

17. Triangle Pose 

18. Tabletop Pose 

19. Child’s Pose

20. Corpse Pose

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected