What muscles does this yoga workout target?

The primary focus here is spine, shoulders, hips. You will also feel work in your core, neck — I designed these 17 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. 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 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.

Is this workout suitable for beginners?

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 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 17 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: lower down onto the forearm; add a circle; add anything that feels good — 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.

Yoga Balance And Strength 25 Min — Session 1

Exercise Breakdown

17 exercises in Session 1

Warm-up1 exercise

59s

5:01

Wrist Warm-up on All Fours

“Turning our hands to face our knees to warm up our wrists.”

wristsforearms

low

Strength2 exercises

3m 8s

11:21

Chair Pose with Pulses

“Squeezing my thighs together, sitting down even more, wrapping the biceps in.”

quadsglutesinner thighsshoulders

high

16:21

Boat Pose (Navasana) with Core Pulses

“Take it down three-quarters of the way... inhale here, exhale, lift.”

corehip flexorsinner thighs

high

Cool-down2 exercises

2m 33s

23:40

Supine Spinal Twist

“Take your left leg across your body. Extend the left arm out.”

lower backspinehips

low

25:01

Seated Neck Circles and Closing

“Drop the chin down to the chest, and move your neck around in a full circle.”

neckshouldersspine

low

breathing1 exercise

1m 30s

0:30

Seated Meditation and Breathing

“Cross your legs, turn your palms up, relax the shoulders, and we close our eyes.”

full bodyspineshoulders

low

yoga11 exercises

15m