Yoga workout · Beginner
Yoga Flow – Hips & Lower Back
Hips, glutes and lower back. Hold each stretch 30–45 seconds and breathe steadily.
- Exercises
- 5
- Total sets
- 5
- Minutes
- 20
Targets: Full Body, Glutes, Legs, Core, Calves
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | · | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | · | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | · | Legs |
| Bent Knee Lying Twist | 1 × 45 sec each | · | Core |
| Ankle Circles | 1 × 30 sec each | · | Calves |
Programs with these exercises
Beginner
Yoga Foundations (3-Day)
Three sessions per week: full-body flexibility and mobility. Stretches for hips, back, legs and shoulders. Ideal for beginners or as recovery alongside strength training.
3× per week
Beginner
Morning Yoga & Stretch (4-Day)
Four short sessions per week: focus on waking up the body and improving mobility. Great before work or on rest days.
4× per week
Intermediate
Flexibility & Balance (3-Day)
Three sessions per week focused on flexibility and stability. Suitable for all levels; hold stretches for 20–45 seconds and breathe steadily.
3× per week
Similar workouts
Beginner
Full Body Stretch
One session hitting major muscle groups. Good as warm-up, cool-down or standalone flexibility day.
6 exercises
Beginner
Mobility Foundations
Full-body mobility: hips, spine, shoulders and ankles. Good as warm-up or standalone session.
6 exercises
Beginner
Mobility – Hips & Legs
Hip and lower-body mobility. Use before leg day or on rest days.
5 exercises
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