What muscles does this yoga workout target?

The primary focus here is spine, shoulders, glutes. You will also feel work in your lower back, upper back — I designed these 14 movements across 35 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.

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 for lower back pain.

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 35 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 14 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 a pillow between your legs; use a towel or regular belt if you don't have a strap; use a pillow under your body — 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.

35 Minute Yoga For Back And Shoulder Relief

Exercise Breakdown

14 exercises in Session 7

Strength3 exercises

5m 37s

2:16

Glute Bridge with Pillow Squeeze

“Inhale, lift your hips up, and squeeze the pillow.”

glutesinner thighslower backpelvic floor

low

3:31

Glute Bridge with Strap Resistance

“Push your legs into the strap, so you're pushing out, you're engaging your glutes.”

glutesouter thighships

medium

6:21

Side-Lying Leg Lifts

“Try not to tilt to the front or hip back. Hips on top of each other.”

outer thighsglutescore

medium

Flexibility2 exercises

2m 33s

5:46

Knee Hugs and Back Massage

“Hug your knees and rock side to side.”

lower backspine

low

13:31

Seated Side Stretch

“Lengthening through your arm, opening your shoulder.”

spineshouldersupper back

low

Balance1 exercise

1m 59s

21:01

Bird Dog

“Synchronize the movement with your breath.”

coreglutesspineshoulders

medium

breathing2 exercises

12m 11s

0:00

Supine Centering and Breathing

“Observe the length of your inhale, and the length of your exhale.”

spineshoulders

low

25:01

Equal Breathing (Sama Vritti)

“Breathing through your nose without any sounds.”

full bodyspine

low

yoga6 exercises

12m 24s