Yoga Moves to Do Every Day On Your Total Gym

Inhale, exhale… release into the pose…

This is common verbiage you will hear when taking a yoga class. Although taking time out for a yoga class may sound inviting to some, to others it just might not be possible to put in that much time, even if it’s beneficial for your body.

With that being said, could you commit to allotting 10-15 minutes each day to perform a series of yoga poses that would benefit your mind and body? If you had a set routine that you practiced everyday, it would not only energize your muscles to lengthen and strengthen, but it would also invigorate your mind and inner wellbeing.

Timing is always an issue with today’s busy schedules. Taking that into consideration along with knowing how important yoga is for your mind and body, I created a series of yoga movements you can perform daily on your Total Gym. Think of this sequence as a maintenance plan that will keep your body running smoothly until you have more time for a full tune-up session!


There are many reasons to make yoga a part of your daily routine. From the physical to the mindful benefits, you will be inspired to roll out your mat and strike a pose.

• Increases flexibility and joint mobility
• Develops muscle strength and definition
• Improves respiration and cardio health
• Improves posture
• Elevates energy and vitality
• Balances metabolism
• Helps with weight reduction
• Enhances athletic performance
• Connects the mind and body through breath and movement
• Cleanses organs and boosts immunity
• Reduces stress
• Helps you focus
• Injury prevention

There are many other positive benefits as a result of performing a consistent yoga practice. Ultimately, it will allow you to discover yoga’s healing benefits and enhance your overall wellbeing.


If you ask a handful of yoga experts when the best time of day to practice yoga, you will probably get varying responses.

Traditionally, yoga is practiced first thing in the morning as the sun rises. In doing this, it sets the tone for the rest of your day by mindful awareness and physical movement. It’s a way to connect with yourself and develop your mental strength, as well as get your muscles moving.

Others will suggest listening to your biological rhythms and daily schedules.

Perhaps you are not a morning person and your body resists moving at early hours. Rather than force yourself to do something that seems unpleasant, it may be more appealing to practice yoga during another time of day that you are better prepared mentally and physically.

Yoga is about taking time out for yourself and what you need in the present moment. Therefore, the best time of day to practice yoga is the time that works best for your body.


Here are some yoga styles to guide you when choosing a specific style to practice:

Morning Yoga:

Heated power vinyasa

Evening Yoga:

Yoga Nidra

Yoga Anytime of the day:

Yin Yang
Self Practice of your choice

Regardless of the yoga style or the best time to practice, yoga is something that can be tailored to your specific needs, what works best for your body, and fits into your schedule. If yoga becomes a priority to you, then you will find the time to practice daily.


Whether you're a seasoned yogi or just learning the basics, it’s best to learn a series of ‘go to’ movements that can be performed with ease from repetition. Other movements can always be incorporated, but if you have a set flow, it will allow your body to move on autopilot while your mind focuses on your breath.

This workout contains a series of yoga movements that can be performed on your Total Gym. You have the option to either; (1.) hold the pose and breathe into the position deeper or (2.) move dynamically through the flow and repeat it a few rounds.

Here are 4 yoga sequences you can perform on your Total Gym to start your yoga flow practice.

Flow #1

Face tower:
• plank
• Updog / downdog
• Repeat

Flow #2

Face tower:
• Chair pose
• Warrior 1
• Warrior 2 pulses
• Repeat other side

Flow #3

Face tower:
• Crescent pose
• Plank, push-up
• Triangle reaches
• Repeat other side

Flow #4

Face away:
• Boat roll up +advanced: extend legs
• Bridge pose
• Advanced: full wheel
• Repeat

Check out the video to learn how these yoga moves are performed on your Total Gym.

Set aside a little time each day to practice a series of yoga poses and discover the healing powers it provides.



Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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