What muscles does this yoga workout target?

The primary focus here is shoulders, core, hips. You will also feel work in your spine, arms — I designed these 15 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 15 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: Option to remain on hands or come down to forearms; Feet stacked; Top foot on bottom foot — 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 Posture | Yogalates #2

Exercise Breakdown

15 exercises in Workout 2

Warm-up2 exercises

2m 19s

0:15

Neck Circles

“Stretching out every surface muscle surrounding the neck.”

neckshoulders

low

2:31

Seated Cat-Cow

“Big breath to flex your spine, coming into a seated cow posture.”

spinecorechest

low

Strength1 exercise

1m 9s

14:11

Crocodile to Plank Flow

“Try to keep your hands and your toes glued to the mat as you do this.”

corearmsshouldersquads

medium

Flexibility3 exercises

3m 12s

1:46

Seated Neck Stretch

“Pull the head down gently as you drop your right shoulder down further.”

neckshoulders

low

3:21

Seated Shoulder Twist

“Drop your right shoulder down towards the mat. Try to look up over your left shoulder.”

shouldersspinearms

low

4:21

Seated Forward Fold

“See how low you can get your torso down towards your legs.”

hipslower backspine

low

Balance1 exercise

1m 19s

15:21

Side Plank with Variations

“Option four, catch your toe with your peace sign fingers.”

coreshouldersarmsbalance

high

Cool-down2 exercises

2m 55s

22:00

Windshield Wiper Stretch

“Exhale, drop the knees down on one side. Look in the direction that they came from.”

hipsspinelower back

low

23:01

Happy Baby & Reclined Butterfly

“Grab your feet from the outsides and try to pull those knees down.”

hipsinner thighslower back

low

pilates4 exercises

6m 37s

5:51

Glute Kickbacks

“As you exhale to raise your thigh, the spine stays still.”

gluteshamstringscore

medium

7:31

Rainbow Leg Taps

“Think it's like half of a rainbow, all the way to the right and exhaling to lift.”

glutesouter thighships

medium

8:51

Hamstring Curls & Donkey Kicks

“Pushing through the right heel, squeezing through the right hamstring and glute.”

hamstringsglutes

medium

19:10

Pilates Hug-a-Tree with Leg Lifts

“Feet come into Pilates first position, heels together, toes apart.”

corequadsarmsshoulders

medium

yoga2 exercises

2m 49s

13:00

Child's Pose to Cobra Flow

“Round through the spine, arching the back, lifting through the torso.”

spineshoulderscorehips

low

16:41

Skandasana (Side Lunge)

“Walk your left hand to the inside of the left foot.”

inner thighshipsankles

medium

Muscles Targeted

Primary

shoulderscorehips

Secondary

spinearmslower back

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

You can substitute with:

thick towelcarpet

Available Modifications

Option to remain on hands or come down to forearms
Feet stacked
Top foot on bottom foot
Tree pose leg
Toe lock extension
Hands at heart center
One hand down
Full bind

Coaching Highlights from Jessica Casalegno

“Drop your right shoulder down towards the mat. Try to look up over your left shoulder.”
Form

“If you feel your spine curving, better to come down to the forearms.”
Modification

“Focusing balance, holding for five counts.”
Motivation

“I come from classical Pilates training, and I'll be honest — I think most online Pilates classes skip the fundamentals that actually matter. Core activation isn't about crunching harder. It's about finding your deep stabilizers and letting them do the work they were designed for.”
Form

Health Benefits

Women navigating Pelvic Floor, anxiety will find this session particularly relevant. The focus on shoulders 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

back painbalancecore strengthflexibilityhip paininsomniajoint painknee painneck painpostureshoulder painstress

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Jessica Casalegno

Yoga Trainer

From: Yogalates

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Jessica Casalegno

Health Benefits

pelvic floor weakness

anxiety

insomnia

low libido

depression

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Yogalates

More with Jessica Casalegno

Browse Exercise Collections

Helpful For These Concerns

About the Trainer

Jessica Casalegno