Workout 2

In this Yogalates program, youll find short, effective classes that help you to build strength, increase flexibility and improve your posture. These 20 minute long classes make use of mindful yoga asanas and toning pilates flows intertwined into a firey workout. In this Yogalates program, you’ll get the best of both worlds: Pilates + yoga while also being effective both in fitness and in time length. Through these mindful movements, you’ll develop your strength, flexibility and stability. You’ll finish the program feeling energized, stronger, longer and leaner - and with a greater body awareness. See you on the mat!

Exercises in This Workout

1. 1

   Rest

   26slow
2. 2

   Seated Neck Rolls

   2 minlow

   neckshoulders
3. 3

   Seated Neck Stretch with Assist (Left)

   18slow

   neckshoulders
4. 4

   Seated Neck Stretch with Assist (Right)

   24slow

   neckshoulders
5. 5

   Rest

   8slow
6. 6

   Seated Cat-Cow

   45slow

   spinecore
7. 7

   Rest

   3slow
8. 8

   Awkward Arms Shoulder Drop Twist (Right)

   33slow

   shouldersspine
9. 9

   Awkward Arms Shoulder Drop Twist (Left)

   21slow

   shouldersspine
10. 10

    Rest

    12slow
11. 11

    Seated Forward Fold (Cross-Legged)

    27slow

    hipslower back
12. 12

    Rest

    18slow
13. 13

    Seated Forward Fold (Cross-Legged, Opposite Leg)

    31slow

    hipslower back
14. 14

    Rest

    29slow
15. 15

    Straight Leg Glute Kickbacks (Right)

    40smedium

    gluteshamstrings
16. 16

    Static Glute Hold & Pulse (Right)

    29shigh

    gluteshamstrings
17. 17

    Half Rainbow Taps (Right Leg - Left Side)

    29smedium

    gluteships
18. 18

    Half Rainbow Taps (Right Leg - Right Side)

    28smedium

    gluteships
19. 19

    Full Rainbow Taps (Right Leg)

    36smedium

    gluteships
20. 20

    Hamstring Curls (Right)

    31smedium

    hamstringsglutes
21. 21

    Donkey Kicks (Right)

    22shigh

    gluteshamstrings
22. 22

    Donkey Kick Hold & Pulse (Right)

    24shigh

    gluteshamstrings
23. 23

    Rest

    14slow
24. 24

    Straight Leg Glute Kickbacks (Left)

    18smedium

    gluteshamstrings
25. 25

    Static Glute Hold & Pulse (Left)

    22shigh

    gluteshamstrings
26. 26

    Half Rainbow Taps (Left Leg - Right Side)

    23smedium

    gluteships
27. 27

    Half Rainbow Taps (Left Leg - Left Side)

    24smedium

    gluteships
28. 28

    Full Rainbow Taps (Left Leg)

    26smedium

    gluteships
29. 29

    Hamstring Curls (Left)

    22smedium

    hamstringsglutes
30. 30

    Donkey Kicks (Left)

    20shigh

    gluteshamstrings
31. 31

    Donkey Kick Hold & Pulse (Left)

    23shigh

    gluteshamstrings
32. 32

    Rest

    17slow
33. 33

    Child's Pose to Spinal Wave

    46slow

    spineback
34. 34

    Hovering Child's Pose to Plank Flow

    2 minmedium

    coreshoulders
35. 35

    Plank Hold

    19shigh

    coreshoulders
36. 36

    Side Plank (Left Arm Up)

    38shigh

    coreshoulders
37. 37

    Skandasana (Left Side)

    43smedium

    inner thighships
38. 38

    Skandasana (Right Side)

    32smedium

    inner thighships
39. 39

    Side Plank (Right Arm Up)

    43shigh

    coreshoulders
40. 40

    Skandasana Flow

    23smedium

    inner thighships
41. 41

    Rest

    13slow
42. 42

    Seated Forward Fold (Straight Legs)

    24slow

    hamstringslower back
43. 43

    Hug-a-Tree Arms

    47slow

    chestupper back
44. 44

    Seated Leg Lifts (Right)

    20smedium

    quadship flexors
45. 45

    Seated Leg Lift Hold (Right)

    10shigh

    quadship flexors
46. 46

    Seated Leg Lifts (Left)

    17smedium

    quadship flexors
47. 47

    Seated Leg Lift Hold (Left)

    14shigh

    quadship flexors
48. 48

    Rest

    6slow
49. 49

    Spinal Roll Down

    26slow

    corespine
50. 50

    Windshield Wiper Stretch (Right)

    31slow

    hipslower back
51. 51

    Windshield Wiper Stretch (Left)

    24slow

    hipslower back
52. 52

    Happy Baby

    34slow

    hipsinner thighs
53. 53

    Reclined Butterfly Stretch

    18slow

    hipsinner thighs
54. 54

    Reclined Butterfly with Diaphragmatic Breathing

    50slow

    hipsinner thighs
55. 55

    Seated Butterfly Fold

    24slow

    hipslower back

More Yoga Workouts

Session 8

25 min · Mish Naidoo

Session 3

28 min · Mish Naidoo

Session 6

29 min · Petra Kapiciakova

Workout 8

22 min · Mish Naidoo

Workout 2

24 min · Linda Chambers

Workout 1

25 min · Linda Chambers

Frequently Asked Questions