Get The Best Of Yoga & Barre With This 10-Minute Home Workout

Let's get started with 2nd position in bar, or yoga's goddess pose.

How to: Begin by standing in parallel facing a ballet barre, or chair for your starting position. Begin the flow by stepping the right foot away from the barre or chair so the feet step out wider than hip-width apart, with legs externally rotated and arms out to the side in a "T." Bend the knees until the hips are at or just above the knees. This is 2nd position in barre and a version of goddess pose in yoga. Hold for 10 full breaths, and pulse up an inch and down an inch 20 times. 

Transition: Transition from 2nd position/goddess pose by pivoting the legs toward the left foot, lifting the right heel up. Hold on to the barre or chair, then with the left leg slightly bent, lift the right leg up to hip level. Flatten the angle of the back until you are in a folded position with the arms extended and right leg extended, landing in a foldover/warrior 3 position.  

How to: Once you are in the foldover/warrior 3 position, hold for 10 full breaths, and pulse the leg up an inch and down an inch 20 times. 

Transition: After the pulses, lower the right leg to the floor as you bend the left knee, landing in a lunge position. Place the hands on the floor, and step the left foot back into a plank position. Then lift the hips up to a downward-facing dog position. 

How to: Once in a downward dog position, hold for 5 breaths. Then lower hips down into a plank position, keeping the hips and shoulders in the same plane. Hold the plank for 5 breaths. Repeat moving between these two positions 10 times

Transition: Hold the plank for 5 breaths for this transition. 

How to: From the plank position, bend the elbows back toward the rib cage. Lower the body until you're above or at elbow height for a pushup, or a chaturanga. Push into the floor to lift back up to a plank position. Repeat this action 10 times. 

Transition: After the last pushup, lift the hips back up to a downward-facing dog. Hold for 5 breaths, then begin to walk the feet toward the hands, allowing the knees to bend. Once the hands meet the feet, bend the knees more and round the spine up to a standing position facing the barre or the chair. Repeat the entire series starting with the left leg. Once you've finished the other side, repeat both sides 4 more times. 

How to: On the last round, instead of the downward-facing dog, bend the knees to lower onto the floor. Push back into a child's pose. The big toes will be touching; the knees open a little wider than hip-width, allowing the forward head to rest on the floor or mat; and the arms are extended out on the floor or mat.

This quick flow is great to energize you first thing in the morning or whenever you want to squeeze in a workout. It works your entire body and helps open everything up (which, if you've been working from home, you might need). And if you liked this one, check out this barre-HIIT mashup for another fast and effective workout.