What yoga poses are included in a full-body stretch and Pilates yoga workout?

The course uses flows that may include child's pose, downward-facing dog, low lunge, Chaturanga, heart-opening poses, and cooling stretches.

Do I need equipment for the Yoga Workouts course?

No essential equipment is required. A yoga mat is helpful, and optional props may be used for added comfort or support.

What are the benefits of combining yoga and Pilates in a workout?

Yoga-Pilates sessions can improve flexibility, core strength, posture, balance, mobility, and relaxation.

Free online course Yoga Workouts

Duration of the online course: 15 hours and 37 minutes

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Build strength, flexibility and calm with this free yoga course—short flows, full-body stretches and energising routines for a healthier daily rhythm.

In this free course, learn about

Core yoga poses & transitions: Child’s Pose, Down Dog, Chaturanga, low lunge, backbends
Full-body flexibility routines for mornings/evenings: warm-up, flow, cool down, relaxation
Pilates-yoga integration: how combining them builds strength, mobility, and body control
Core strengthening techniques from yoga-pilates flows and power yoga sessions
Heart-opening and spine-health sequences; benefits and safe execution of chest openers
Breathing practices (e.g., controlled nasal breathing) to support flow, energy, and focus
Common pose sequences in vinyasa flows and how to identify what comes next in a routine
Benefits of specific poses like Wheel Pose for opening the front body and improving mobility
How to start sessions correctly (starting positions, intention setting) and what’s required
Equipment awareness: optional props (e.g., blocks/strap) and when they can help, not needed

About the free online course

Looking for a simple way to feel better in your body, without complicated equipment or a strict fitness plan? This free online course helps you turn yoga into a realistic habit through guided workouts that fit into real schedules—whether you have 10 minutes before work or time for a longer, deeper flow. Each session is designed to leave you feeling looser, stronger, and more grounded, with an emphasis on safe movement, steady breathing, and consistent progress.

Across a variety of feel-good routines, you will practice full-body stretches, morning and evening flows, and yoga-pilates style workouts that blend mobility with core-focused strength. The pacing supports both beginners who want clear guidance and experienced movers who want structure and motivation. You will revisit familiar foundations like gentle warm-ups, heart-opening sequences, and relaxing cool downs, building confidence as you learn how small adjustments in posture and breath can change how a pose feels.

This course is ideal if your goals include improving flexibility, easing stiffness from long hours sitting, waking up with more energy, or unwinding at the end of the day. The flows encourage better posture, healthier spine support, and stronger body awareness, helping you move with control rather than forcing range of motion. You will also explore routines that energize the full body and support endurance, making yoga a practical complement to other training—or a complete stand-alone practice.

Because the sessions vary in length and intensity, you can choose what your body needs day by day: a quick stretch to reset, a steady flow to build heat, or a longer practice to open hips, shoulders, and chest. By the end, you will have a repeatable routine library to keep your body mobile, your core engaged, and your mind calmer—one session at a time.

Course content

Video class: 10 MIN STRETCH 13m
Exercise: Which yoga pose was NOT part of the 10-minute stretch routine?
Video class: 30 MIN PILATES YOGA WORKOUT || Full Body Stretch 32m
Exercise: What is the purpose of starting the yoga pilates workout in child's pose?
Video class: FULL BODY STRETCH || Feel Good Morning/Evening Flow Cool Down 27m
Exercise: Which yoga pose should you start with according to the text?

Video class: Pilates Yoga Workout | Strengthen Your Core 14m
Exercise: What is the yoga pose called where you alternate bending your knees and press through your shoulders, often performed after Chaturanga?
Video class: 40 MIN PILATES YOGA WORKOUT || Full Body Stretch 43m
Exercise: Which piece of equipment can be used towards the end of the yoga pilates workout, but is not essential?
Video class: 25 MIN YOGA PILATES WORKOUT || Full Body Stretch 26m
Exercise: What sequence of poses were performed in the yoga workout?

Video class: 25 MIN STRETCH ROUTINE || Feel Good Morning Yoga Flow 26m
Video class: 25 MIN YOGA PILATES WORKOUT || Full Body Stretch 27m
Exercise: What is the sequence of poses starting after transitioning to downward facing dog?
Video class: 35 MIN YOGA PILATES WORKOUT || Heart Opening Flow 35m
Exercise: Which pose is recommended for maintaining a healthy spine and an open heart?

Video class: 20 MIN STRETCH ROUTINE || Feel Good Flow 20m
Exercise: Which pose involves opening the chest and extending arms behind in a low lunge?
Video class: 35 MIN YOGA PILATES WORKOUT || Stretch 38m
Exercise: What is the primary focus of the workout in the provided text?
Video class: 40 MIN YOGA PILATES WORKOUT || Full Body Flow 40m
Exercise: What is the main purpose of this yoga video session?

Video class: 30 MIN YOGA FULL BODY STRETCH Day 3: Move With Me Series 31m
Exercise: What is one of the main benefits of the 'wheel pose' as described in the yoga stretch routine?
Video class: 40 MIN YOGA PILATES FLOW | Full Body Workout Day 6: Move With Me Series 41m
Exercise: What is the main focus of today's workout series?
Video class: 20 MIN STRONG YOGA WORKOUT || Total Body Yoga Flow For Energy 20m
Exercise: Which sequence of poses correctly follows the flow mentioned in the text?

Video class: 20 MIN STRETCH ROUTINE || Morning Yoga Flow 21m
Exercise: What is the starting position for the routine in the video?
Video class: 30 MIN STRETCH ROUTINE || Feel Good Flexibility Flow 31m
Exercise: What is the primary benefit of the 30-minute stretch routine described in the passage?
Video class: 30 MIN PILATES YOGA WORKOUT || Full Body Stretch 32m
Exercise: In a typical yoga and pilates workout, what is the main purpose of combining these practices?

Video class: 30 MIN YOGA FLOW || Feel Good Yoga For Flexibility 31m
Exercise: What is the primary focus of the 30-minute yoga stretch routine mentioned in the text?
Video class: 30 MIN YOGA WORKOUT || Heart Opening Feel Good Flow 34m
Exercise: What is the main goal of this 30-minute yoga workout class?
Video class: 30 MIN PILATES YOGA WORKOUT || Full Body Stretch 32m
Exercise: Which of the following sequences best represents part of a yoga flow described in the text?

Video class: 25 MIN PILATES YOGA WORKOUT || Power Yoga For Strength 27m
Video class: 20 MIN DAILY STRETCH || Full Body Routine for Relaxation 19m
Exercise: Which of the following postures is NOT part of the sequence in today's yoga class?
Video class: 35 MIN ENERGISING YOGA || Full Body Vinyasa Flow 36m

Video class: 40 MIN PILATES YOGA WORKOUT || Full Body Stretch 39m
Exercise: What is required to begin the full body yoga workout described?
Video class: 15 MIN MORNING YOGA FLOW || Wake Up 15m
Video class: 30 MIN YOGA PILATES FLOW || Yoga Workout For Healthy 29m
Exercise: What is a benefit of the yoga pilates workout described in the text?

Video class: 25 MIN POWER YOGA WORKOUT || Full Body Yoga Flow For Strength 28m
Video class: 20 MIN EVERYDAY YOGA || Daily Yoga Flow To Stretch 24m
Exercise: Which yoga pose is described as helping to open through the heart and providing a release for the spine and shoulders when performed correctly?
Video class: 30 MIN YOGA WORKOUT || Dancer Inspired Flow For Strength, Flexibility 32m

Video class: 20 MIN FEEL GOOD YOGA || Yoga Flow To Stretch 21m
Exercise: What type of breathing is emphasized during the feel good yoga flow session?
Video class: 10 MIN MORNING YOGA FLOW || Stretch Routine To Wake Up 12m
Video class: 25 MIN MORNING YOGA FLOW || Energising Yoga Flow To Feel Your Best 26m
Exercise: What is the primary focus of the yoga class described?

Learn aboutYoga

Discover free online Yoga courses designed for beginners and experienced practitioners. Learn yoga poses, breathing techniques, mindfulness, meditation, flexibility, and wellness at your own pace. Enroll today, build practical skills, and earn a certificate with each free Yoga course to support your personal growth or professional goals.