What muscles does this yoga workout target?

The primary focus here is shoulders, core, spine. You will also feel work in your glutes, chest — I designed these 16 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. 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 16 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: Right hand behind the back to grab inner thigh; Pedal through the heels; Bend through your knees if you cannot reach the mat — 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.

Posture Yoga | Yogalates #1

Exercise Breakdown

16 exercises in Workout 1

Warm-up2 exercises

1m 3s

1:16

Seated Neck Stretches

“Draw the chin all the way down into the chest until the chin touches the chest.”

neckshoulders

low

1:51

Seated Prayer Reach

“Lifting your hands all the way up towards the ceiling until your palms come together into prayer.”

armsshoulderschest

low

Strength1 exercise

49s

20:21

Superman Swimmers

“Squeeze to lift, engaging your back line and your glute muscles.”

lower backupper backglutesshoulders

medium

Flexibility2 exercises

2m 59s

5:41

Thread the Needle

“Thread your right arm through towards the left side without dropping the right cheek.”

spineshoulderscore

low

19:10

Frog / Tadpole Pose

“Using your forearms as a pillow.”

hipship flexorsinner thighs

low

Balance1 exercise

39s

8:41

Scorpion Balance

“Capture the foot, and kick into the hand.”

quadsshoulderscorehip flexors

medium

Cool-down2 exercises

1m 18s

21:11

Legs Up Pose (Viparita Karani)

“Inhale to flex through your feet... exhale to point through the toes.”

hamstringsanklescalves

low

22:30

Supine Spinal Twist

“Drop knees down towards one side... look in the opposite direction.”

spinelower backhips

low

breathing1 exercise

30s

0:45

Seated Centering and Breathing

“Focus into deep inhales through your nose and big exhales through your mouth.”

shouldersankles

low

yoga5 exercises

5m 57s