Workout 3

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

   Seated Centering and Breathing

   34slow

   spineshoulders
2. 2

   Seated Overhead Reach

   14slow

   shouldersspine
3. 3

   Gate Pose Flow (Right Leg Extended)

   37slow

   shouldersspine
4. 4

   Seated Neck Stretch (Left Arm Extended)

   12slow

   neckshoulders
5. 5

   Gate Pose Flow (Left Leg Extended)

   41slow

   shouldersspine
6. 6

   Seated Neck Stretch (Right Arm Extended)

   17slow

   neckshoulders
7. 7

   Seated Spinal Waves

   42slow

   spinechest
8. 8

   Tabletop Hip Circles

   40slow

   hipswrists
9. 9

   Cat-Cow Stretch

   36slow

   spinecore
10. 10

    Thread the Needle Flow (Right)

    2 minlow

    shouldersupper back
11. 11

    Thread the Needle Flow (Left)

    2 minlow

    shouldersupper back
12. 12

    Downward Dog Spinal Waves

    37smedium

    full bodyspine
13. 13

    Standing Forward Fold

    34slow

    hamstringslower back
14. 14

    Half Sun Salutation A

    28smedium

    full bodycore
15. 15

    Low Lunge Flow (Right)

    2 minmedium

    hipsquads
16. 16

    Half Split (Right)

    22smedium

    hamstringscalves
17. 17

    Knees-Chest-Chin Vinyasa

    29smedium

    armschest
18. 18

    Low Lunge Flow (Left)

    38smedium

    hipsquads
19. 19

    Half Split (Left)

    36smedium

    hamstringscalves
20. 20

    Dynamic Lunge to Split Flow

    23smedium

    hipshamstrings
21. 21

    Knees-Chest-Chin Vinyasa

    21smedium

    armschest
22. 22

    Downward Dog Hold

    15smedium

    full bodyhamstrings
23. 23

    Extended Puppy Pose

    51slow

    shouldersupper back
24. 24

    Fingertip Cobra Waves

    39slow

    lower backchest
25. 25

    Child's Pose

    21slow

    lower backhips
26. 26

    Seated Forward Fold

    2 minlow

    hamstringsspine
27. 27

    Seated Spinal Twist (Left)

    47slow

    spineglutes
28. 28

    Seated Spinal Twist (Right)

    28slow

    spineglutes
29. 29

    Deep Seated Forward Fold

    38slow

    hamstringsspine
30. 30

    Closing Box Breathing

    3 minlow

    spineshoulders

More Yoga Workouts

Workout 7

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Session 6

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Workout 3

22 min · Linda Chambers

Session 6

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Workout 8

22 min · Mish Naidoo

Workout 3

24 min · Jessica Casalegno

Frequently Asked Questions