What muscles does this yoga workout target?

The primary focus here is spine, shoulders, hips. You will also feel work in your lower back, hip flexors — I designed these 13 movements across 25 minutes so each body area gets attention without rushing through transitions. The sequencing follows a natural flow that lets your body warm into deeper ranges gradually. Perfect for yoga poses for beginners. Great for anyone interested in yoga poses names.

What equipment do I need for this workout?

You'll want block, mat. Don't have them? A thick book, firm pillow, rolled towel works fine — I've taught this sequence with improvised props more times than I can count. The movement matters more than the equipment. Great for anyone interested in yoga for lower back pain.

Is this workout suitable for beginners?

Yes — I built this for women who are either starting fresh or coming back after a break. Every exercise includes form cues, and there are modifications throughout. Here is what I tell new students: if something feels wrong — sharp pain, dizziness, strain in your neck — back off. Yoga should challenge you, not punish you.

How long is this workout?

About 25 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 13 movements. Some days that flies by. Some days minute 20 feels like an hour. Both are normal.

Are there modifications available for this workout?

Yes. Modifications are cued throughout. Examples: Sit on blocks or a pillow if uncomfortable; Use a block to rest the hovering hand; Keep the elbow lifted if the hip starts to rise — I've been teaching long enough to know that the 'full expression' of a pose isn't the goal. The goal is finding the version that challenges YOUR body without breaking it. Use every modification offered. That's not weakness — that's intelligence.

Do I need yoga experience for this class?

Yes — I built this for women who are either starting fresh or coming back after a break. Every exercise includes form cues, and there are modifications throughout. Here is what I tell new students: if something feels wrong — sharp pain, dizziness, strain in your neck — back off. Yoga should challenge you, not punish you.

How often should I do this yoga workout?

Two to three times per week is the sweet spot for most women. Daily is fine too if your body responds well — yoga is forgiving that way — I've seen better results from consistent shorter sessions than from one heroic weekend marathon. Pair it with a different movement style on alternate days — a walk, some light strength work, even just stretching at your desk.

Can yoga help with Pelvic Floor?

There is clinical evidence supporting yoga for Pelvic Floor. The mechanism: pelvic floor strengthening — I want to be honest though — movement is one piece. It's powerful, but it works best alongside sleep, nutrition, and stress management. If Pelvic Floor is significantly impacting your quality of life, talk to a specialist. This workout can be part of your plan, not your entire plan.

Why is breathing so important in yoga?

Breathing is not decoration. In yoga, your breath literally determines how deep you can go into a movement and how your nervous system responds. Exhale on effort, inhale on release — that's the basic pattern. But here is what most instructors don't say: if you can't breathe smoothly in a position, you've gone too far. Your breath is your honest feedback system. The diaphragmatic breathing in this session activates your parasympathetic nervous system — the 'rest and digest' mode that most women in their 30s and 40s desperately need more of. This session is particularly effective as a yoga for stress relief option.

Yoga Poses For Beginners | Deep Stretch Yoga #1

Exercise Breakdown

13 exercises in Workout 1

Flexibility4 exercises

6m 56s

3:01

Neck Stretches and Lateral Release

“Rotate the chin down towards your chest, towards the collarbone.”

neckshoulders

low

6:01

Seated Side Stretch and Oblique Reach

“Try and not let the forearm drop and then your hip lifts.”

corelower backshouldership flexors

low

9:01

Seated Forward Fold with Sway

“Walk your hands forward and start to sway a little bit.”

hip flexorsspinelower back

low

14:11

Half-Split with Toe Pull

“Tailbone is being pressed back as your chest is trying to bow down.”

hamstringscalveslower back

medium

Cool-down1 exercise

1m 10s

20:50

Child's Pose with Thread the Needle

“Come to the tops of the fingertips, press the knees wide, our chest goes down.”

shouldersupper backspinehips

low

breathing2 exercises

2m 20s

1:40

Seated Grounding and Centering

“Cross out our ankles just to get comfortable into a seated position.”

spineshoulders

low

22:01

Final Seated Breath and Namaste

“Reach your arms up high towards the ceiling. Bring your hands down to heart center.”

full body

low

yoga6 exercises

7m 24s