What muscles does this yoga workout target?

The primary focus here is core, hips, spine. You will also feel work in your shoulders, lower back — I designed these 18 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 core strengthening 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. 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 18 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: Place right hand on top of left for a deeper stretch; Wrap arm around back for a bind; Stretch opposite leg back for balance challenge — 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 Core And Spine Workout — Session 6

Exercise Breakdown

18 exercises in Session 6

Warm-up1 exercise

59s

3:01

Cat-Cow Stretch

“Shoulders over the wrists, our legs are hip distance apart.”

spineneckcore

low

Strength1 exercise

1m 19s

22:01

Leg Lowers

“Slowly draw the legs down on the inhale to your lowest, whatever feels good for your lower back.”

corelower back

high

Flexibility4 exercises

4m 16s

1:01

Side Body Stretch in Child's Pose

“Walk the hands over towards the left side.”

upper backshouldersspine

low

2:01

Tricep Stretch in Child's Pose

“Bring your hands into prayer position, and slowly sink the hips back.”

tricepsshoulderscore

low

6:01

Modified Side Plank Stretch

“Pivot the right foot to the side. Reach your left arm up.”

hipscoreshoulders

low

18:21

Half Splits

“Flex your foot... with every exhale, lower down your chest.”

hamstringscalveslower back

medium

Cool-down1 exercise

1m 39s

23:21

Reclined Pigeon & Spinal Twist

“Flex your left leg, and then gently take your left hand and push the knee apart.”

hipsglutesspineouter thighs

low

breathing2 exercises

1m 57s

0:00

Child's Pose

“Bringing the big toes to touch, sending our hips back.”

hipslower backspine

low

25:01

Seated Meditation & Closing

“Give yourself the moment of peace, the moment of clarity.”

full body

low

yoga7 exercises

13m 13s