What muscles does this yoga workout target?

The primary focus here is shoulders, core, glutes. You will also feel work in your spine, quads — I designed these 21 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. Many women use this as part of their core strengthening exercises routine.

What equipment do I need for this workout?

You'll want mat. Don't have one? A thick towel, carpet 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 poses names.

Is this workout suitable for beginners?

This session assumes you know the basics. If you've been doing yoga or Pilates for a few months, you'll be fine. If you're brand new, start with one of the beginner sessions in this series first — I don't want you guessing at form — that's how injuries happen.

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 21 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: Drop down to knees for plank; Baby cobra instead of upward dog; Fast squats — 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?

This session assumes you know the basics. If you've been doing yoga or Pilates for a few months, you'll be fine. If you're brand new, start with one of the beginner sessions in this series first — I don't want you guessing at form — that's how injuries happen.

How often should I do this yoga workout?

Two to three times per week is the sweet spot for most women. Leave at least one rest day between sessions if you are feeling sore — 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.

Yogalates Workout | Hybrid Yoga #1

Exercise Breakdown

21 exercises in Workout 1

Warm-up2 exercises

1m 14s

1:00

Warm-up: Side Bends and Chest Opener

“Interlock the fingers, open the chest, and pull the arms away.”

spinechestshouldersarms

low

1:46

Forward Fold with Arm Extension

“Push the crown of the head forwards, coming into a long, flat back.”

hamstringsshouldersspinelower back

low

Strength1 exercise

50s