What muscles does this yoga workout target?

The primary focus here is shoulders, core, hamstrings. You will also feel work in your glutes, spine — I designed these 18 movements across 20 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 dumbbells, mat. Don't have them? A water bottles, canned goods, resistance bands 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 20 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 18 movements. It is short enough to fit into a lunch break but structured enough to make a real difference.

Are there modifications available for this workout?

Yes. Modifications are cued throughout. Examples: Hold for shorter duration (3-4 seconds) if 5 is too long; Lower from knees or toes; Drop the lower knee to the ground — 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.

20 Min Yoga For Core & Hamstrings

Exercise Breakdown

18 exercises in Workout 4

Warm-up2 exercises

1m 14s

0:00

Warm-up: Standing Side Stretches

“Lean over in both directions once or twice, just working into the sides of our bodies.”

spineshouldersarms

low

1:06

Cat-Cow Stretch

“Exhale as we flex the spine, and an inhale as we lift.”

spinenecklower back

low

Strength9 exercises

10m 46s