Workout 4 is a gentle yoga workout led by Mish Naidoo on StarFit. It contains 30 exercises and lasts 21 minutes, targeting spine, neck, shoulders, upper_back, arms, wrists, core, glutes, lower_back, quads, chest, hips, side_body, hamstrings, calves, hip_flexors, full_body, inner_thighs, groin, ankles.
Workout 4
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.
Workout Details
Duration
20:17
Energy Level
gentle
Exercises
30
Category
Yoga
Target Areas
What's Inside
30 exercises · 20 min
Mish Naidoo
Form-Focused
Exercises in This Workout
- 1Seated Centering & Breathing54slowspineneck
- 2Seated Eagle Arms Flow (Right)42slowshouldersupper back
- 3Seated Shoulder Rolls15slowshoulders
- 4Seated Eagle Arms Flow (Left)41slowshouldersupper back
- 5Cat-Cow with Wrist Stretch51slowspinewrists
- 6Bird-Dog Crunches (Right)51smediumcoreglutes
- 7Tiger Pose (Right)19smediumquadschest
- 8Tabletop Spinal Circles28slowspinehips
- 9Bird-Dog Crunches (Left)34smediumcoreglutes
- 10Tiger Pose (Left)15smediumquadschest
- 11Kneeling Gate Flow39slowhipsspine
- 12Kneeling Chest Opener2 minlowchestshoulders
- 13Downward Facing Dog16smediumhamstringscalves
- 14Sphinx Pose with Neck Rolls2 minlowlower backneck
- 15Prone Quad Stretch (Half Frog) - Right22smediumquadship flexors
- 16Prone Quad Stretch (Half Frog) - Left24smediumquadship flexors
- 17Wide-Arm Cobra Rolls24smediumlower backspine
- 18Locust Pose33smediumlower backglutes
- 19Cobra to Downward Dog20smediumfull bodyspine
- 20Wide-Legged Forward Fold with Twist54smediumhamstringsinner thighs
- 21Malasana (Yogi Squat) with Twist and Bind2 minmediumhipsgroin
- 22Standing Backbend31slowspinechest
- 23Half Sun Salutation (Vinyasa Flow)21smediumfull bodyhamstrings
- 24Camel Pose (Ustrasana)2 minhighspinechest
- 25Supine Transition & Knee Hug with Ankle Rolls49slowankleslower back
- 26Happy Baby34slowhipsinner thighs
- 27Supine Spinal Twist (Right)50slowspinehips
- 28Supine Spinal Twist (Left)50slowspinehips
- 29Supine Straddle Stretch34slowhamstringsinner thighs
- 30Seated Closing & Breathing2 minlowspineshoulders
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Frequently Asked Questions
How long is Workout 4?
This workout is 21 minutes long and includes 30 exercises. It is a gentle intensity Yoga workout led by Mish Naidoo.
What body parts does this workout target?
This workout targets spine, neck, shoulders, upper back, arms, wrists.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.