10 min full body focused and strong | Beyond Basics yoga

Welcome to this 10 min full body focused and strong yoga practice. Lets ake on a Beyond Basics yoga practice, a short but potent intermediate sequence pulled directly from my own daily routine. As a mom and full time yoga teacher, I don't always have time for a long practice, but I know that I can make time for at least a 10 min yoga routine that keeps me healthy and nourished. I'm sharing some of my no-miss yoga poses here.

In this session, you’ll explore essential intermediate poses that build strength, focus, and clarity—without wasting a moment.

We’ll begin by preparing the body in downward facing dog. Then it is a Headstand (Sirsasana) prep which is perfect if you want to understand the pose without lifting the legs off the floor. And then focusing on the alignment and strength needed to approach this inversion safely using a wall for support. I’ll guide you through both the prep and the full pose.

Next, we’ll move into Bridge Pose and a supported Viparita Karani on a block—an excellent way to cool down after Headstand while strengthening the back and legs, calming the nervous system, and resetting the body.

Inversions are a vital part of my personal practice. In the Iyengar method, we take time to learn and refine these poses properly so we can experience their full benefits over time:
✔️ Regulate the nervous system
✔️ Reduce stress and anxiety
✔️ Sharpen mental focus
✔️ Support hormonal balance

This practice is ideal for experienced beginners and intermediate students looking for a short, focused routine with real depth. It’s a great way to reset your body and mind when time is short.

🧘‍♀️ Please note: I highly recommend learning Headstand from an experienced Iyengar Yoga teacher in person for your safety and progression.

10 minutes is good but hardly enough. Want a longer practice? Watch the full playlist and let each video play back-to-back to build a complete, balanced sequence. These classes are designed to stack easily—just hit play and keep going:   • 7-Day Full Body Yoga for Posture & Strengt...  


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About Sonia:
Sonia is a Yoga Alliance 500-hour educator and a certified Iyengar Yoga teacher with over two decades of experience. She specializes in therapeutic, alignment-based yoga that supports healing and long-term well-being. Sonia has studied directly with the Iyengar family in India and brings clarity, depth, and insight to her teaching—helping students build confidence, strength, and understanding in their own bodies.