Session 10

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

   Happy Baby

   53slow

   hipslower back
2. 2

   Reclined Hamstring Stretch (Left)

   2 minlow

   hamstringscalves
3. 3

   Reclined Leg Opener (Left)

   30slow

   inner thighships
4. 4

   Reclined IT Band Stretch (Left)

   33slow

   outer thighships
5. 5

   Reclined Figure Four (Left)

   27slow

   gluteships
6. 6

   Reclined Hamstring Stretch (Right)

   1 minlow

   hamstringscalves
7. 7

   Reclined Leg Opener (Right)

   48slow

   inner thighships
8. 8

   Reclined IT Band Stretch (Right)

   17slow

   outer thighships
9. 9

   Reclined Figure Four (Right)

   50slow

   gluteships
10. 10

    Malasana (Yogi Squat)

    23slow

    hipsinner thighs
11. 11

    Vinyasa Flow

    30smedium

    full bodyshoulders
12. 12

    Three-Legged Dog to Knee-to-Nose (Right)

    22smedium

    coreshoulders
13. 13

    Lizard Lunge Variation (Right)

    31smedium

    hipship flexors
14. 14

    High Lunge to Warrior III (Right)

    27shigh

    quadsglutes
15. 15

    Standing Hand-to-Big-Toe Balance (Left)

    26smedium

    hamstringscore
16. 16

    Vinyasa Flow

    26smedium

    full bodycore
17. 17

    Three-Legged Dog (Left)

    10smedium

    hipshamstrings
18. 18

    High Lunge to Warrior III (Left)

    31shigh

    quadsglutes
19. 19

    Standing Hand-to-Big-Toe Balance (Right)

    28smedium

    hamstringsbalance
20. 20

    Vinyasa Flow

    24smedium

    full bodycardio
21. 21

    Three-Legged Dog to Knee-to-Nose (Right)

    13smedium

    coreshoulders
22. 22

    Lizard Lunge with Quad Stretch (Right)

    39smedium

    hipsquads
23. 23

    High Lunge to Warrior III Flow (Right)

    42shigh

    glutesquads
24. 24

    Vinyasa Flow

    26smedium

    full bodycore
25. 25

    Lizard Lunge Variation (Left)

    38smedium

    hipship flexors
26. 26

    Three-Legged Dog to Knee-to-Nose (Left)

    8smedium

    coreshoulders
27. 27

    Lizard Lunge with Quad Stretch (Left)

    27smedium

    hipsquads
28. 28

    High Lunge to Warrior III Flow (Left)

    45shigh

    glutesquads
29. 29

    Vinyasa Flow

    20smedium

    full bodycore
30. 30

    Malasana (Yogi Squat)

    9slow

    hipsinner thighs
31. 31

    Seated Forward Fold

    51slow

    hamstringslower back
32. 32

    Bridge Pose

    28smedium

    gluteshamstrings
33. 33

    Windshield Wiper Legs

    14slow

    hipslower back
34. 34

    Malasana to Standing Side Stretch

    32slow

    obliquesshoulders
35. 35

    Standing Balance Complex (Right)

    53shigh

    balancehamstrings
36. 36

    High Lunge to Humble Warrior (Right)

    49smedium

    shoulderships
37. 37

    Wide-Legged Seated Forward Fold

    2 minlow

    inner thighshamstrings
38. 38

    Downward Dog to Lunge

    23smedium

    full bodyshoulders
39. 39

    Standing Balance Complex (Left)

    47shigh

    balancehamstrings
40. 40

    High Lunge to Humble Warrior (Left)

    47smedium

    shoulderships
41. 41

    Vinyasa Flow

    19smedium

    full bodycore
42. 42

    Wheel Pose / Bridge

    2 minhigh

    spinechest
43. 43

    Reclined Hero Pose

    33smedium

    quadship flexors
44. 44

    Knee Circles

    44slow

    lower backhips
45. 45

    Supine Spinal Twist (Left)

    45slow

    spinelower back
46. 46

    Supine Spinal Twist (Right)

    43slow

    spinelower back
47. 47

    Seated Spinal Twist

    35slow

    spineshoulders
48. 48

    Seated Closing & Breathing

    42slow

    spineneck

More Yoga Workouts

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Session 5

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Workout 10

21 min · Amelia Jane

Session 7

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Session 6

29 min · Petra Kapiciakova

Workout 2

25 min · Jessica Casalegno

Frequently Asked Questions