What muscles does this yoga workout target?

The primary focus here is core, hip flexors, hips. You will also feel work in your spine, shoulders — 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. Many women use this as part of their hip flexor strengthening exercises routine. Perfect for yoga poses for beginners.

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. Many women use this as part of their core strengthening exercises routine.

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 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 one: hold onto thighs; Option two: hands straight out; Option three: hands up — 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.

25 Minute Beginner Yogalates For Core And Hips

Exercise Breakdown

15 exercises in Workout 7

Flexibility1 exercise

1m 14s

1:01

Neck Stretches with Lateral Pressure

“Focus on dropping through the left shoulder, really lengthening the left side of the neck.”

neckshoulders

low

Cool-down1 exercise

1m 12s

23:41

Savasana & Final Fold

“Reach your hands all the way back behind you... into one long, lean line.”

full bodyspinehamstrings

low

breathing1 exercise

0:00

Seated Cross-Legged Breathing

“Deep inhales through your nose, big exhales through your mouth.”

corehips

low

yoga3 exercises

3m 22s

2:16

Seated Cat-Cow

“Exhaling, pull your abs in, round through your spine, tuck your hips under.”

spinecorechest

low

3:06

Cow-Faced Legs with Eagle Arms

“Exhale to pull the abs all the way in, again, into that round spine.”

hipsshouldersupper backouter thighs

medium

4:41

Seated Spinal Twist

“Right elbow to the outside of the right knee, pushing into your spinal twist.”

spinehipscore

low

pilates9 exercises

11m 25s