Workout 1

Develop a daily practice and explore movement on your mat with yoga for beginners. Yoga is a powerful tool to calm your mind, release tension, and feel better in your body. Learn the fundamental yoga poses and their proper alignment through short flows that break down the elements of vinyasa: sun salutations, seated stretches, core work, balances, and backbends. Each class will progressively challenge your muscles and increase your flexibility.

Exercises in This Workout

1. 1

   Child's Pose

   42slow

   hipslower back
2. 2

   Child's Pose with Side Stretch (Right)

   18slow

   hipslower back
3. 3

   Child's Pose with Side Stretch (Left)

   42slow

   hipslower back
4. 4

   Cat-Cow / Spinal Waves

   1 minlow

   spinecore
5. 5

   Downward Facing Dog with pedaling

   29smedium

   hamstringscalves
6. 6

   Ragdoll Forward Fold

   26slow

   hamstringslower back
7. 7

   Standing Spinal Roll with Neck Stretch

   42slow

   spineneck
8. 8

   Malasana (Yogi Squat) with Twists

   2 minmedium

   hipsinner thighs
9. 9

   Spinal Waves in Down Dog

   30smedium

   spinecore
10. 10

    Low Lunge with Chest Expansion (Left)

    56smedium

    hip flexorsquads
11. 11

    Half Split (Left)

    42smedium

    hamstringscalves
12. 12

    Supported Side Plank / Gate Pose Flow (Right)

    37smedium

    coreshoulders
13. 13

    Tiger Pose Variation (Bind)

    18smedium

    gluteshamstrings
14. 14

    Vinyasa Flow (Cobra)

    43smedium

    chesttriceps
15. 15

    Low Lunge with Chest Expansion (Right)

    47smedium

    hip flexorsquads
16. 16

    Half Split (Right)

    37smedium

    hamstringscalves
17. 17

    Supported Side Plank / Gate Pose Flow (Left)

    48smedium

    coreshoulders
18. 18

    Tiger Pose Variation (Bind)

    14smedium

    gluteshamstrings
19. 19

    Vinyasa Flow (Chaturanga)

    34shigh

    armscore
20. 20

    High Lunge to Modified Pyramid Flow (Left)

    2 minmedium

    hamstringsquads
21. 21

    High Lunge to Modified Pyramid Flow (Right)

    2 minmedium

    hamstringsquads
22. 22

    Seated Head-to-Knee Pose (Janu Sirsasana) - Left Leg Long

    2 minlow

    hamstringslower back
23. 23

    Seated Head-to-Knee Pose (Janu Sirsasana) - Right Leg Long

    2 minlow

    hamstringslower back
24. 24

    Seated Meditation & Breathwork

    2 minlow

    spineshoulders

More Yoga Workouts

Session 1

27 min · Mish Naidoo

Workout 5

24 min · Jessica Casalegno

Session 10

29 min · Mish Naidoo

Session 7

35 min · Petra Kapiciakova

Session 4

30 min · Petra Kapiciakova

Session 2

26 min · Mish Naidoo

Frequently Asked Questions