What muscles does this yoga workout target?

The primary focus here is spine, shoulders, lower back. You will also feel work in your hips, upper back — I designed these 16 movements across 30 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. Great for anyone interested in yoga for lower back pain. Many women use this as part of their lower back dumbbell 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. Perfect for yoga poses for beginners.

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 30 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 16 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: Close your eyes to remove distraction and focus on the movement; Lift chin up to stretch front of neck or bring chin to chest if that feels better; Walk your dog (pedal feet) to loosen tight hamstrings — 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.

Bedtime Yoga For Back And Shoulders — Session 2

Exercise Breakdown

16 exercises in Session 2

Warm-up2 exercises

2m 8s

4:01

Wrist Rotations and Finger Stretches

“Close our fists, and we're gonna rotate in one direction.”

wristsforearms

low

5:31

Shoulder Rolls and Neck Release

“Roll your shoulders back and swing your head side to side.”

shouldersneck

low

Flexibility2 exercises

3m 18s

9:01

Chest Opener with Interlocked Fingers

“Pulling your arms away from your back, squeezing the shoulder blades.”

chestshouldersneck

low

14:01

Standing Side Stretches

“Reach to the side... breathing through the side of the body.”

upper backshouldersspine

low

Cool-down1 exercise

59s

24:01

Makarasana (Crocodile Pose) with Leg Swings

“Bend your knees and drop your legs side to side.”

lower backhips

low

breathing2 exercises

7m 19s

0:00

Reclined Bound Angle Pose (Supta Baddha Konasana) with Breathing

“Allow your lower back to naturally arch; you don't have to press it into the mat.”

hipsinner thighslower backchest

low

25:01

Final Relaxation and 4-7-8 Breathing

“Breathe all the way into your belly, expand your ribcage.”

full bodycore

low

yoga9 exercises

15m 21s