Workout 3

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

   Seated Neck Stretches

   55slow

   neckupper back
2. 2

   Seated Forward Fold

   7slow

   hamstringslower back
3. 3

   Seated Single Leg Lift (Right)

   50smedium

   hamstringscore
4. 4

   Seated Knee Tucks (Right)

   29smedium

   quadship flexors
5. 5

   Seated Hip Opener / Kickback (Right)

   41smedium

   hipsglutes
6. 6

   Cradle the Baby (Right)

   13slow

   hipsglutes
7. 7

   Seated Spinal Twist (Right)

   22slow

   spineshoulders
8. 8

   Janu Sirsasana (Right)

   15slow

   hamstringslower back
9. 9

   Seated Single Leg Lift (Left)

   41smedium

   hamstringscore
10. 10

    Seated Knee Tucks (Left)

    21smedium

    quadship flexors
11. 11

    Seated Hip Opener / Kickback (Left)

    48smedium

    hipsglutes
12. 12

    Cradle the Baby (Left)

    13slow

    hipsglutes
13. 13

    Seated Spinal Twist (Left)

    20slow

    spineshoulders
14. 14

    Janu Sirsasana (Left)

    24slow

    hamstringslower back
15. 15

    Reverse Plank Lifts

    33smedium

    gluteshamstrings
16. 16

    Reverse Plank Hold

    19shigh

    gluteshamstrings
17. 17

    Reverse Plank Knee Tucks (Right)

    24shigh

    corehip flexors
18. 18

    Reverse Plank Knee Tucks (Left)

    13shigh

    corehip flexors
19. 19

    Plank Hold

    12smedium

    coreshoulders
20. 20

    Downward Dog

    18slow

    hamstringsshoulders
21. 21

    Sun Salutation A (Round 1)

    47smedium

    full bodychest
22. 22

    Sun Salutation A (Round 2)

    44smedium

    full bodychest
23. 23

    Sun Salutation A (Round 3)

    23smedium

    full bodychest
24. 24

    Warrior III (Left Leg Back)

    9smedium

    gluteshamstrings
25. 25

    Standing Arabesque Pulses (Left)

    34smedium

    gluteslower back
26. 26

    Standing Knee Extension (Left)

    26smedium

    quadscore
27. 27

    Standing Straight Leg Kicks (Left)

    18smedium

    hip flexorsquads
28. 28

    Warrior III (Right Leg Back)

    10smedium

    gluteshamstrings
29. 29

    Standing Arabesque Pulses (Right)

    26smedium

    gluteslower back
30. 30

    Standing Knee Extension (Right)

    19smedium

    quadscore
31. 31

    Standing Straight Leg Kicks (Right)

    15smedium

    hip flexorsquads
32. 32

    Vinyasa Flow to Child's Pose

    50slow

    full bodychest
33. 33

    Side Lying Mermaid Lifts (Right)

    33smedium

    coreouter thighs
34. 34

    Side Lying Front Leg Lifts (Right)

    26smedium

    inner thighsouter thighs
35. 35

    Side Lying Mermaid Lifts (Left)

    36smedium

    coreouter thighs
36. 36

    Side Lying Front Leg Lifts (Left)

    19smedium

    inner thighsouter thighs
37. 37

    Knees to Chest

    11slow

    lower backhips
38. 38

    Reclined Spinal Twist (Right)

    21slow

    spinelower back
39. 39

    Reclined Spinal Twist (Left)

    20slow

    spinelower back
40. 40

    Full Body Stretch to Seated Fold

    37slow

    full bodyhamstrings

More Yoga Workouts

Workout 9

21 min · Amelia Jane

Session 10

29 min · Mish Naidoo

Workout 4

21 min · Linda Chambers

Session 8

30 min · Petra Kapiciakova

Session 5

30 min · Petra Kapiciakova

Session 1

31 min · Petra Kapiciakova

Frequently Asked Questions