Danielle Diamond is the pro we turn to whenever we’re looking to roll out a yoga mat for both mental health and muscle-building.

The Nutritious Life Certified yogi created Xen Strength Yoga for major mind-body benefits—and we shared a whole series of her sequences that incorporate weights, before.

For the past year, we’ve been sharing her short workouts that incorporate a new favorite tool: the resistance band. The resistance band is a great prop because you can use it to work all different muscles, it doesn’t take up space in a closet, and it doesn’t weigh anything if you want to carry it in your purse (or, okay, gym bag).

RELATED: 5 No-Equipment HIIT Workouts You Can Do in 30 Minutes or Less

Below, you’ll find four different ways to incorporate it into short yoga sequences. Each focuses in on a specific muscle group—like strengthening your glutes or tightening that core—while making sure the rest of your body is working, too.

The sequences are all around ten minutes, so you can fit one in on a busy day or combine them into a longer practice.

All you’ll need is a yoga mat, resistance band (obviously!), and sliders (but you can use towls or paper plates as substitute depending on your floors).

Now, go flow with purpose.

4 Resistance Band Yoga Practices

Resistance Band Yoga for Glutes

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Resistance Band Yoga for Core Strength

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Resistance Band Yoga for Thighs

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Resistance Band Yoga for Upper Body Strength

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