Workout 4

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

   Standing Side Bends

   45slow

   obliquesspine
2. 2

   Standing Back Bend

   20slow

   lower backchest
3. 3

   Standing Flat Back Reach

   43smedium

   corelower back
4. 4

   Forward Fold to Flat Back Flow

   2 minlow

   hamstringsglutes
5. 5

   Sun Salutation A Flow

   3 minmedium

   full bodychest
6. 6

   Down Dog Leg Lifts (Right)

   43smedium

   gluteshamstrings
7. 7

   Three-Legged Dog Crunches (Right)

   36shigh

   coreshoulders
8. 8

   Plank Knee Hold with Elbow Taps (Right)

   28shigh

   coreshoulders
9. 9

   Plank Knee Taps (Right)

   20smedium

   coreshoulders
10. 10

    Modified Side Plank Crunches (Left Leg)

    32smedium

    obliqueships
11. 11

    Modified Side Plank Leg Circles (Left Leg)

    30smedium

    gluteships
12. 12

    Gate Pose Side Leans (Right)

    30smedium

    obliquescore
13. 13

    Gate Pose Arm Pulses

    16smedium

    shouldersarms
14. 14

    Fallen Triangle Dips (Right Leg)

    43shigh

    obliquesshoulders
15. 15

    Straddle Forward Fold (Right & Left)

    47slow

    hamstringsinner thighs
16. 16

    Vinyasa Flow

    31smedium

    full bodychest
17. 17

    Down Dog Leg Lifts (Left)

    30smedium

    gluteshamstrings
18. 18

    Three-Legged Dog Crunches (Left)

    28shigh

    coreshoulders
19. 19

    Plank Knee Hold with Elbow Taps (Left)

    24shigh

    coreshoulders
20. 20

    Plank Knee Taps (Left)

    23smedium

    coreshoulders
21. 21

    Modified Side Plank Crunches (Right Leg)

    32smedium

    obliqueships
22. 22

    Modified Side Plank Leg Circles (Right Leg)

    23smedium

    gluteships
23. 23

    Gate Pose Side Leans (Left)

    22smedium

    obliquescore
24. 24

    Gate Pose Arm Pulses

    19smedium

    shouldersarms
25. 25

    Fallen Triangle Dips (Left Leg)

    49shigh

    obliquesshoulders
26. 26

    Seated Side Stretch (Straddle)

    50slow

    obliquesspine
27. 27

    Seated Leg Lifts (Right)

    44smedium

    quadship flexors
28. 28

    Seated Leg Lifts (Left)

    33smedium

    quadship flexors
29. 29

    Pancake Stretch

    33slow

    inner thighshamstrings
30. 30

    Seated Double Leg Lifts

    40shigh

    corehip flexors
31. 31

    Seated C-Curve Flow

    1 minlow

    corespine
32. 32

    C-Curve Arm Lifts

    50smedium

    coreshoulders
33. 33

    Spinal Roll Down

    20slow

    corespine
34. 34

    Legs Up / Plow Stretch

    37slow

    hamstringslower back
35. 35

    Reclined Butterfly Pulses

    38slow

    inner thighships
36. 36

    Reclined Butterfly Hold

    2 minlow

    hipsinner thighs

More Yoga Workouts

Session 5

30 min · Petra Kapiciakova

Workout 3

24 min · Jessica Casalegno

Workout 4

21 min · Linda Chambers

Workout 8

21 min · Amelia Jane

Session 6

31 min · Petra Kapiciakova

Session 10

29 min · Mish Naidoo

Frequently Asked Questions