Workout 7 is a gentle yoga workout led by Mish Naidoo on StarFit. It contains 35 exercises and lasts 21 minutes, targeting chest, shoulders, spine, upper_back, lower_back, hips, neck, core, full_body, hamstrings, calves, glutes, obliques, arms, hip_flexors, quads, inner_thighs, legs, ankles, outer_thighs.
Workout 7
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
20:13
Energy Level
gentle
Exercises
35
Category
Yoga
Target Areas
What's Inside
35 exercises · 20 min
Mish Naidoo
Form-Focused
Exercises in This Workout
- 1Supported Fish Pose2 minlowchestshoulders
- 2Seated Torso Circles17slowlower backhips
- 3Seated Cat-Cow33slowspinechest
- 4Neck Rolls40slowneckshoulders
- 5Tabletop Cat-Cow40slowspinecore
- 6Sphinx Pose47slowlower backchest
- 7Cobra Rolls25smediumspinelower back
- 8Downward Facing Dog27smediumfull bodyhamstrings
- 9Forward Fold21slowhamstringslower back
- 10Three-Legged Dog with Hip Circles (Right)38smediumhipsglutes
- 11Wild Thing / Flip Dog (Right)19shighchesthips
- 12Side Plank (Right)16shighcoreshoulders
- 13Lizard Lunge Sequence (Right)50smediumhipship flexors
- 14Dynamic High Lunge (Right)35smediumlegscore
- 15Prayer Twist (Right)16smediumspinecore
- 16Reverse Lunge Side Stretch (Right)13smediumhipsshoulders
- 17Half Split (Right)15smediumhamstringscalves
- 18Vinyasa Flow26smediumfull bodyarms
- 19Three-Legged Dog with Hip Circles (Left)39smediumhipsglutes
- 20Wild Thing / Flip Dog (Left)13shighchesthips
- 21Side Plank (Left)13shighcoreshoulders
- 22Lizard Lunge Sequence (Left)2 minmediumhipship flexors
- 23Dynamic High Lunge (Left)36smediumlegscore
- 24Prayer Twist (Left)17smediumspinecore
- 25Reverse Lunge Side Stretch (Left)18smediumhipsshoulders
- 26Half Split (Left)26smediumhamstringscalves
- 27Goddess Pose Flow1 minmediuminner thighsquads
- 28Wide-Legged Forward Fold58slowhamstringsinner thighs
- 29Skandasana (Side Lunge)32smediumhipsinner thighs
- 30Low Lunge Twist11smediumspinehips
- 31Vinyasa Flow21smediumfull bodycore
- 32Cross-Legged Forward Fold (IT Band Stretch)1 minlowouter thighshamstrings
- 33Sun Salutation A44smediumfull bodyspine
- 34Child's Pose32slowlower backhips
- 35Cool Down / Breathing31slowfull body
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Frequently Asked Questions
How long is Workout 7?
This workout is 21 minutes long and includes 35 exercises. It is a gentle intensity Yoga workout led by Mish Naidoo.
What body parts does this workout target?
This workout targets chest, shoulders, spine, upper back, lower back, hips.
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.