30 min Morning Yoga Pilates Flow - YOGALATES Fusion Workout

27:45 • Aug 24, 2025

Focus Areas

Flexibility

For increasing range of motion and lengthening muscles.

Benefit

Strength

For building muscle, stability, and physical endurance.

Benefit

Balance

For improving stability, focus, and body awareness.

Benefit

Full Body

A well-rounded practice that engages and stretches all major muscle groups.

Focus Area

Core & Abs

A targeted workout for the abdominal and oblique muscles.

Focus Area

Intermediate

For those with a solid foundation who are ready to explore more challenging poses and flows.

Difficulty

Moderate

A balanced level of effort and flow, suitable for a steady and consistent practice.

Pace

No Props

A practice that can be done with just your mat; no extra equipment required.

Props

Quick Reference:

Flexibility Strength Balance Full Body Core & Abs Intermediate Moderate No Props

Yoga Poses

Downward-Facing Dog

Adho Mukha Svanasana. An inversion that resembles a dog stretching, forming an inverted V-shape with the body.

Mountain Pose

Tadasana. The foundational standing pose for all other asanas, promoting balance and good posture.

Child's Pose

Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.

Warrior I

Virabhadrasana I. A powerful standing lunge with the chest and hips squared to the front and arms raised.

Warrior II

Virabhadrasana II. A standing lunge where the body is turned to the side, with arms extended parallel to the floor.

Cobra Pose

Bhujangasana. A gentle backbend where the chest is lifted off the floor while the pelvis remains grounded.

Triangle Pose

Trikonasana. A standing pose that involves a side bend over a straight front leg, stretching the hamstrings and side body.

Bridge Pose

Setu Bandhasana. A backbend where the hips and chest are lifted while lying on the back.

Tree Pose

Vrksasana. A balancing pose where one foot is placed on the inner thigh of the standing leg.

Corpse Pose

Savasana. The final relaxation pose, lying flat on the back to integrate the practice.

Cat-Cow Pose

Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.

Chair Pose

Utkatasana. A standing pose that mimics sitting in a chair, strengthening the legs and core.

Plank Pose

Phalakasana. A core-strengthening pose resembling the top of a push-up.

Seated Forward Bend

Paschimottanasana. A seated pose involving folding the torso over extended legs to stretch the hamstrings and spine.

Upward-Facing Dog

Urdhva Mukha Svanasana. A strong backbend where the body is lifted on the hands and tops of the feet.

Standing Forward Bend

Uttanasana. A forward fold from a standing position, stretching the entire back of the body.

Bound Angle Pose

Baddha Konasana. A seated hip-opener with the soles of the feet together and knees out to the sides.

Easy Pose

Sukhasana. A simple, comfortable cross-legged seated position for meditation and pranayama.

Extended Side Angle Pose

Utthita Parsvakonasana. A deep side bend in a lunge, extending the top arm overhead to create a long line of energy.

High Lunge

A standing lunge with the back heel lifted, challenging balance and building leg strength.

Staff Pose

Dandasana. A seated pose with legs extended forward and a straight spine, the foundation for seated postures.

Fish Pose

Matsyasana. A backbend where the chest is lifted, supported by the forearms, opening the throat and heart.

Garland Pose

Malasana. A deep squat that opens the hips and stretches the ankles and lower back.

Bow Pose

Dhanurasana. A backbend performed while lying on the stomach, grasping the ankles to lift the chest and thighs.

Seated Spinal Twist

Ardha Matsyendrasana. A seated twist that rotates the spine and stretches the hips and shoulders.

Extended Puppy Pose

Uttana Shishosana. A cross between Child's Pose and Downward-Facing Dog, stretching the spine and shoulders.

Cow Face Pose

Gomukhasana. A seated pose that stretches the hips and shoulders, with knees stacked and arms clasped behind the back.

Eagle Pose

Garudasana. A standing balance pose involving wrapping the arms and legs around each other.

Sphinx Pose

Salamba Bhujangasana. A gentle backbend on the forearms, a modification of Cobra Pose.

Wide-Angled Seated Forward Bend

Upavistha Konasana. A seated forward fold with the legs in a wide V-shape.

Head-to-Knee Forward Bend

Janu Sirsasana. A seated forward bend over one extended leg, with the other foot at the inner thigh.

Low Lunge

Anjaneyasana. A deep lunge with the back knee on the ground, stretching the hip flexors.

Half Lord of the Fishes Pose

Ardha Matsyendrasana. Another name for the common seated spinal twist.

Happy Baby Pose

Ananda Balasana. A supine pose where the knees are drawn to the armpits while holding the feet, opening the hips.

Reverse Warrior Pose

Viparita Virabhadrasana. A side bend from Warrior II, reaching one arm up and back.

Half Moon Pose

Ardha Chandrasana. A balancing pose on one leg and one hand, with the body open to the side.

Pyramid Pose

Parsvottanasana. An intense hamstring stretch in a staggered stance, folding over the front leg.

Side Plank Pose

Vasisthasana. A core and arm strengthening pose, balancing on one hand and the side of the foot.

Reclining Spinal Twist

Supta Matsyendrasana. A gentle supine twist, bringing one knee across the body.

Camel Pose

Ustrasana. A deep kneeling backbend where the hands reach back to the heels.

Half Forward Bend

Ardha Uttanasana. A pose with a flat back, halfway up from a standing forward fold.

Boat Pose

Navasana. A seated core-strengthening pose, balancing on the sit bones with legs and torso lifted.

Pigeon Pose

Eka Pada Rajakapotasana. A deep hip opener with one shin parallel to the front of the mat and the back leg extended.

Revolved Triangle Pose

Parivrtta Trikonasana. A standing twist with a forward fold over the front leg.

Extended Hand-to-Big-Toe Pose

Utthita Hasta Padangusthasana. A standing balance pose while holding the big toe of a lifted, extended leg.

Wide-Legged Forward Bend

Prasarita Padottanasana. A standing forward fold with the feet wide apart.

Downward-Facing Dog Split

Eka Pada Adho Mukha Svanasana. A variation of Downward-Facing Dog with one leg lifted high.

Quick Reference:

Downward-Facing Dog Mountain Pose Child's Pose Warrior I Warrior II Cobra Pose Triangle Pose Bridge Pose Tree Pose Corpse Pose Cat-Cow Pose Chair Pose Plank Pose Seated Forward Bend Upward-Facing Dog Standing Forward Bend Bound Angle Pose Easy Pose Extended Side Angle Pose High Lunge Staff Pose Fish Pose Garland Pose Bow Pose Seated Spinal Twist Extended Puppy Pose Cow Face Pose Eagle Pose Sphinx Pose Wide-Angled Seated Forward Bend Head-to-Knee Forward Bend Low Lunge Half Lord of the Fishes Pose Happy Baby Pose Reverse Warrior Pose Half Moon Pose Pyramid Pose Side Plank Pose Reclining Spinal Twist Camel Pose Half Forward Bend Boat Pose Pigeon Pose Revolved Triangle Pose Extended Hand-to-Big-Toe Pose Wide-Legged Forward Bend Downward-Facing Dog Split

30 min Morning Yoga Pilates Flow - YOGALATES Fusion Workout

Focus Areas

Yoga Poses

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