A beginner-level, total body power yoga workout by Yoga with Adriene

Length: 11 min 23 sec

A yoga routine that gently works the core. All moves are done on the mat.

Included Features

Warm-up No Equipment needed

Yoga mat (optional)



Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx1 Fun Level happy facex2
Burn Level flamex2 Soreness Level ouchx1
Challenge Level dying facex2 Ease of following thumbs upx5

This is definitely not a yoga routine for stretching! You will feel your whole body working with this routine. I felt it in my arms, back, and abs in particular. It’s not grueling, but it definitely gets the muscles moving!

This workout is a little rough on the wrists and shoulders, so if those are sensitive points for you it may be best to do something else. But if your joints are okay, this is a great beginner-level workout! Adriene’s explanation is fantastic, and her movements are clear and extremely easy to follow.

It’s also gentle workout, great for those completely new to exercise or those who just want to do something light. It would also make a good warmup for other core routines, especially for Pilates and Yoga. Give it a try and see how it works for you!

Did you try this workout? Add your comments below!