What muscles does this yoga workout target?

The primary focus here is spine, shoulders, chest. You will also feel work in your hips, outer thighs — I designed these 19 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 chest and tricep workout 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?

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 19 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: Stay still or drop the shoulder lower on exhale; Add extra movements that feel good; Hug the leg or bring elbow to outer knee — 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. Absolutely. No prior experience needed. 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.

Gentle Bedtime Yoga For Upper Body — Session 7

Exercise Breakdown

19 exercises in Session 7

Warm-up2 exercises

2m 3s

1:46

Dynamic Seated Twists

“Inhale to the center, and exhale to the left.”

spineshouldersarms

low

6:36

Seated Torso Circles

“Inhale, start pushing your chest forward. Exhale, rounding your back.”

spinelower backchestcore

low

Flexibility3 exercises

2m 22s

3:36

Seated Side Reach with Chest Opening (Right)

“Inhale, open the chest, maybe look up.”

spinechestshoulders

low

5:46

Seated Side Reach with Chest Opening (Left)

“Inhale, left arm up. Exhale, reaching to the side.”

spinechestshoulders

low

8:01

Seated Windshield Wipers

“Pause on the side whenever you drop your knees down.”

hipsspinechest

low

Cool-down2 exercises

4m 39s

13:41

Supine Knee Hugs and Rocking

“Slowly, vertebra by vertebra... coming all the way down.”

lower backspine

low

22:31

Savasana and Self-Massage

“Completely relaxing your entire body, from your toes all the way to the crown of your head.”

full body

low

breathing2 exercises

4m 54s

0:00

Seated Centering and Breathing

“Roll your shoulders back, keep your spine straight.”

spineshouldersneck

low

19:21

Diaphragmatic Breathing

“Breathe only into your belly, minimizing the movement of your chest.”

corepelvic floor

low

yoga10 exercises

12m 10s