What muscles does this yoga workout target?

The primary focus here is glutes, core, lower back. You will also feel work in your hips, spine — I designed these 13 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. 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 30 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 13 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: Support your head with your hand or relax it on your arm; Use a pillow between legs for more support; Keep bottom leg bent or straighten it for hamstring stretch — 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.

Yoga For Glute And Back Pain Relief — Session 5

Exercise Breakdown

13 exercises in Session 5

Strength3 exercises

3m 32s

1:46

Glute Bridges with Overhead Arm Reach

“Inhale, lift your hips up, extend your arms back, gently squeeze, and exhale, release.”

glutescorespineshoulders

medium

3:06

Glute Bridge Pulses

“Small pulses. So we're gonna go down and squeeze at the top.”

glutescore

medium

8:01

Clamshells

“Minimize the movement of the rest of the body... minimizing the movement of the pelvis.”

gluteshipsouter thighs

medium

Flexibility2 exercises

2m 59s

3:41

Knee Hugs and Rocking

“Hug your knees, relax here. You can rock side to side, or you can make circles.”

lower backhips

low

21:40

Figure Four Stretch

“Think of pressing your lower back down. So you don't want to lift your glutes up.”

gluteshipshamstrings

low

Cool-down1 exercise

3m 7s

29:10

Savasana (Final Relaxation)

“Letting your feet naturally open to the sides.”

full body

low

breathing1 exercise

1m 45s

0:00

Supine Spine Lengthening and Breathing

“With your inhale, imagine lengthening your spine. And on your exhale, relaxing your entire spine.”

spinelower backshoulders

low

pilates3 exercises

4m 57s

4:11

Side-Lying Leg Lifts (Right Side)

“Don't bring your leg all the way down, just about five centimeters.”

glutesouter thighscore

medium

6:01

Side-Lying Leg Swings with Flex and Point

“Point your toes when you swing your leg to the front, and as you exhale, flex your foot, gently squeeze at the back.”

glutescorehip flexors

medium

9:41

Side-Lying Leg Circles

“Small circles. So point your toes. Let's draw small circles.”

gluteshipscore

medium

yoga3 exercises

6m 49s

15:50

Tabletop Leg Extensions

“Keeping your hips on top of your knees and your shoulders on top of your wrists.”

glutescorelower backshoulders

medium

20:00

Cat and Cow Pose

“On your inhale, belly down, lifting your chin up. Exhale, round your back, chin to your chest.”

spineneckupper backlower back

low

24:11

Supine Spinal Twist

“Keeping your shoulders on the mat.”

spinelower backchesthips

low

Muscles Targeted

Primary

glutescorelower back

Secondary

hipsspineshoulders

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

You can substitute with:

thick towelcarpet

Available Modifications

Support your head with your hand or relax it on your arm
Use a pillow between legs for more support
Keep bottom leg bent or straighten it for hamstring stretch
Use a wall or chair for support
Support knees with a pillow
Place pillow under knees
Palms up for energy or down for grounding

Coaching Highlights from Petra Kapiciakova

“Point your toes when you swing your leg to the front, and as you exhale, flex your foot, gently squeeze at the back.”
Form

“Keep your hips on top of each other, so we are not leaning too far at the front or at the back.”
Safety

“If you feel any tension, just release it with your exhale.”
Motivation

“Barre is Pilates with a heartbeat — I designed these sequences for women who want sculpting work without joint impact. Every move has a reason — I'll tell you what muscle we're targeting and why it matters for your daily life.”
Form

Health Benefits

Women navigating Pelvic Floor, anxiety will find this session particularly relevant. The focus on glutes and core addresses the specific tension patterns and movement deficits that often accompany these conditions. No prior experience needed — every movement has a modification.

pelvic floor weakness

90% relevant

pelvic floor strengthening; core stability; breathwork

anxiety

90% relevant

parasympathetic activation; cortisol reduction; GABA boost via rhythmic movement

insomnia

90% relevant

melatonin support via relaxation; nervous system downregulation; muscle tension release

low libido

90% relevant

pelvic floor strengthening; blood flow to pelvis; body reconnection; parasympathetic activation

depression

90% relevant

endorphin release; BDNF increase; serotonin boost; dopamine via goal completion

Relevant For

anxietyback painbalancecore strengthfatigueflexibilityhip paininsomniajoint painneck painposturesciaticastress

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Petra Kapiciakova

Yoga Trainer

From: Yoga for Back Relief

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Petra Kapiciakova

Health Benefits

pelvic floor weakness

anxiety

insomnia

low libido

depression

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Yoga for Back Relief

More with Petra Kapiciakova

Browse Exercise Collections

Helpful For These Concerns

About the Trainer

Petra Kapiciakova