Session 3

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

   Standing Breathwork & Shoulder Shrugs

   2 minlow

   shouldersspine
2. 2

   Standing Side Stretch (Left)

   18slow

   spineshoulders
3. 3

   Standing Side Stretch (Right)

   14slow

   spineshoulders
4. 4

   Standing Neck Stretch (Left)

   27slow

   neckshoulders
5. 5

   Standing Neck Stretch (Right)

   17slow

   neckshoulders
6. 6

   Full Body Circles (One direction)

   28slow

   spinehips
7. 7

   Full Body Circles (Other direction)

   11slow

   spinehips
8. 8

   Ragdoll Forward Fold

   22slow

   hamstringslower back
9. 9

   Sun Salutation A

   34smedium

   full bodychest
10. 10

    Down Dog Heel Lifts

    36slow

    calveshamstrings
11. 11

    Three-Legged Dog Knee Tucks (Left)

    31smedium

    coreshoulders
12. 12

    Low Lunge Twist with Elbow Taps (Left)

    52smedium

    hipsspine
13. 13

    Low Lunge Quad Stretch (Left)

    35smedium

    quadship flexors
14. 14

    Malasana (Yogi Squat)

    18smedium

    hipsinner thighs
15. 15

    Standing Forward Fold with Shoulder Opener

    33smedium

    hamstringsshoulders
16. 16

    Chair Pose

    14smedium

    quadsglutes
17. 17

    Sun Salutation A (Round 2)

    27smedium

    full bodychest
18. 18

    Three-Legged Dog Knee Tucks (Right)

    36smedium

    coreshoulders
19. 19

    Low Lunge Twist with Elbow Taps (Right)

    41smedium

    hipsspine
20. 20

    Low Lunge Quad Stretch (Right)

    38smedium

    quadship flexors
21. 21

    Cobra Rolls

    44slow

    lower backspine
22. 22

    Downward Dog

    11slow

    shouldershamstrings
23. 23

    Wild Thing (Left)

    23shigh

    chesthips
24. 24

    Side Plank Tree Variation (Left)

    17shigh

    coreobliques
25. 25

    Modified Side Plank Dips (Left)

    30smedium

    obliqueships
26. 26

    Warrior One (Left)

    43smedium

    legships
27. 27

    Pyramid Pose (Left)

    58smedium

    hamstringsspine
28. 28

    Low Lunge Side Stretch (Left)

    45slow

    hipsside body
29. 29

    Vinyasa Flow

    21smedium

    full bodychest
30. 30

    Wild Thing (Right)

    20shigh

    chesthips
31. 31

    Side Plank Tree Variation (Right)

    13shigh

    coreobliques
32. 32

    Modified Side Plank Dips (Right)

    37smedium

    obliqueships
33. 33

    Low Lunge Side Stretch (Right)

    49slow

    hipsside body
34. 34

    Warrior One (Right)

    17smedium

    legships
35. 35

    Pyramid Pose (Right)

    2 minmedium

    hamstringsspine
36. 36

    Vinyasa Flow

    21smedium

    full bodychest
37. 37

    Child's Pose

    16slow

    hipslower back
38. 38

    Tabletop Glute Kickbacks (Right)

    43smedium

    glutescore
39. 39

    Diagonal Child's Pose Stretch (Right)

    39slow

    hipsglutes
40. 40

    Tabletop Glute Kickbacks (Left)

    40smedium

    glutescore
41. 41

    Diagonal Child's Pose Stretch (Left)

    40slow

    hipsglutes
42. 42

    Prone Chest Opener

    45slow

    chestshoulders
43. 43

    Prone Quad Stretch (Right)

    34slow

    quads
44. 44

    Scorpion Twist (Shoulder Opener) (Right)

    45slow

    shoulderschest
45. 45

    Scorpion Twist (Shoulder Opener) (Left)

    39slow

    shoulderschest
46. 46

    Sphinx Pose with Quad Stretch (Left)

    39slow

    quadsback
47. 47

    Cobra Pose

    10slow

    lower backspine
48. 48

    Child's Pose

    30slow

    spinelower back
49. 49

    Seated Breath & Closing

    2 minlow

    shouldersfull body

More Yoga Workouts

Workout 2

25 min · Jessica Casalegno

Session 4

28 min · Petra Kapiciakova

Workout 3

22 min · Linda Chambers

Session 5

27 min · Mish Naidoo

Workout 4

24 min · Amelia Jane

Session 3

30 min · Petra Kapiciakova

Frequently Asked Questions