What muscles does this yoga workout target?

The primary focus here is spine, shoulders, hips. You will also feel work in your chest, lower back — I designed these 21 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. Great for anyone interested in yoga poses names. Great for anyone interested in yoga for lower back pain.

What equipment do I need for this workout?

You'll want block. Don't have one? 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.

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 20 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. 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: Remove the head block to bring head to floor for deeper stretch; Pause if something feels too tight; Elevate hands or walk them in for a deeper stretch (Seal Pose). 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.

Morning Yoga Hip Opening Flow — Session 7

Exercise Breakdown

21 exercises in Workout 7

Warm-up2 exercises

1m 18s

2:31

Seated Torso Circles

“Begin to circle the whole body around, loosening up the lower back.”

lower backhipsspine

low

3:41

Neck Rolls

“Moving the neck from one shoulder through center to the opposite shoulder.”

neck

low

Strength2 exercises

1m 54s

11:01

High Lunge with Core Flow

“Lean forty-five degrees forwards, lift your back heel, engage the core.”

quadsglutescorebalance

medium

15:50

Goddess Pose Flow

“As you exhale, sit down to goddess pose.”

inner thighsglutesquadships

medium

Flexibility3 exercises

1m 53s

12:41

Half Splits (Ardha Hanumanasana)

“Pull the toes up, and with every exhale, sink down a little further.”

hamstringscalveslower back

low

16:51

Wide-Legged Forward Fold

“Imagine your back is so flat, like a tabletop... you're balancing a cup of coffee.”

hamstringsinner thighsspine

low

18:40

Cross-Legged Forward Fold

“Bring your right leg across to the left, so your pinky edge toes line up.”

outer thighshamstringsspine

low

Balance1 exercise

29s

9:21

Side Plank with Tree Variation

“See if you can bring your right leg on top of your left and find a side plank.”

corearmsshouldersouter thighs

high

Cool-down1 exercise

27s

19:45

Child's Pose

“Third eye down to the mat, surrendering.”

lower backhipsfull body

low

yoga12 exercises

10m 9s