Session 1

Find strength, stability, and calm in Yoga Body Balance, a 10-class series guided by Mish. This program blends strength, mobility, balance, and stretching into one complete practice designed to support both your body and nervous system.Each class helps you build stability through balanced poses, strengthen your body with flowing vinyasas and plank work, and restore mobility with deep stretches for the shoulders and hips. You can follow the program in order or choose the sessions that suit your energy and schedule — making it easy to fit into your daily life.As you move through the series, you’ll feel more grounded, calm, and supported, while also becoming more fluid, lean, and strong. Join Mish on the mat and bring balance back to your body and mind.

Exercises in This Workout

1. 1

   Seated Breathing & Intention Setting

   2 minlow

   full bodychest
2. 2

   Seated Spinal Flexion

   40slow

   spineshoulders
3. 3

   Seated Side Stretch (Left)

   26slow

   spineshoulders
4. 4

   Seated Neck Stretch (Left)

   14slow

   neckshoulders
5. 5

   Seated Side Stretch (Right)

   20slow

   spineshoulders
6. 6

   Seated Neck Stretch (Right)

   14slow

   neckshoulders
7. 7

   Seated Spinal Twist (Right)

   33slow

   spinelower back
8. 8

   Seated Spinal Twist (Left)

   33slow

   spinelower back
9. 9

   Tabletop Wrist Warm-up

   54slow

   wristsforearms
10. 10

    Cat-Cow Flow

    2 minlow

    spinecore
11. 11

    Downward Facing Dog

    43smedium

    hamstringscalves
12. 12

    Sun Salutation A Sequence

    3 minmedium

    full bodychest
13. 13

    Chair Pose Pulses

    49shigh

    quadsglutes
14. 14

    Low Lunge Twist (Left Arm Up)

    26smedium

    hipsspine
15. 15

    Low Lunge Quad Stretch

    36smedium

    quadship flexors
16. 16

    Lizard Pose (Left Side)

    59smedium

    hipsinner thighs
17. 17

    Malasana (Yogi Squat)

    30smedium

    hipslower back
18. 18

    Boat Pose Circles & Crunches

    2 minhigh

    corehip flexors
19. 19

    Supine Knee Rolls

    12slow

    lower backhips
20. 20

    Shoulder Stand (Sarvangasana)

    2 minmedium

    coreshoulders
21. 21

    Chair Pose to Forward Fold

    16smedium

    quadshamstrings
22. 22

    Low Lunge Twist (Right Arm Up)

    22smedium

    hipsspine
23. 23

    Low Lunge Quad Stretch (Right Side)

    45smedium

    quadship flexors
24. 24

    Lizard Pose (Right Side)

    54smedium

    hipsinner thighs
25. 25

    Malasana with Binds

    2 minmedium

    hipsshoulders
26. 26

    Boat Pose Core Flow (Round 2)

    2 minhigh

    corehip flexors
27. 27

    Supine Knee Circles

    27slow

    lower backhips
28. 28

    Supine Spinal Twist (Left)

    51slow

    spineglutes
29. 29

    Supine Spinal Twist (Right)

    53slow

    spineglutes
30. 30

    Seated Torso Circles

    48slow

    spinelower back
31. 31

    Seated Neck Rolls

    36slow

    neckshoulders
32. 32

    Seated Breathing & Cool Down

    46slow

    full bodychest

More Yoga Workouts

Session 9

26 min · Mish Naidoo

Workout 8

22 min · Mish Naidoo

Workout 5

21 min · Amelia Jane

Workout 3

24 min · Jessica Casalegno

Workout 2

24 min · Amelia Jane

Workout 6

23 min · Linda Chambers

Frequently Asked Questions