20 minute Full Body Yogalates Fusion Workout (Level 2)

20 minute Full Body Yogalates Fusion Workout (Level 2)

Sarah Beth Yoga

If you want a full body stretch and workout that helps you feel strong, relaxed, and focused, this beginner friendly yoga Pilates is a great place to start. This 20 minute session combines calming stretches with movements that gently build strength.

This routine is perfect for those looking for yoga videos for home practice or anyone searching for beginner yoga videos online. Whether you're trying out online yoga for beginners or already part of a SarahBethYoga membership, this video fits seamlessly into your daily yoga videos online routine.

Let’s Begin!

1. Child's Pose

Great for: Relaxing and centering your mind and body.

Steps:

  • Kneel down, big toes touching, knees wide apart.
  • Sit your hips back toward your heels.
  • Stretch your arms forward and rest your forehead on the mat.

Tip: Breathe slowly and deeply. This is your resting pose.

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2. Table Top Warm-Up

Great for: Warming up your spine.

Steps:

  • Come up onto all fours with wrists under shoulders and knees under hips.
  • Inhale, drop your belly and lift your head (Cow Pose).
  • Exhale, round your spine and tuck your chin (Cat Pose)

Tip: Move with your breath for 3–5 rounds.

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3. Fire Up with Bear to Plank Walks

Great for: Core strength and balance.

Steps:

  • From the Tabletop, lift your knees 1 inch off the ground (Bear Pose).
  • Step your feet back to Plank Pose.
  • Walk your feet forward to return to Bear Pose.

Tip: Keep your core tight and your back flat.


 

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4. Downward Dog

Great for: Stretching hamstrings, calves, and back.

Steps:

  • From Plank, lift your hips high into an upside-down V shape.
  • Press your heels toward the mat.
  • Let your head hang between your arms.

Tip: Bend your knees if your hamstrings feel tight.

 

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5. Forward Fold with Chest Stretch

Great for: Stretching your back, legs, and shoulders.

Steps:

  • From Downward Dog, walk your feet to your hands.
  • Bend at the hips, letting your upper body hang.
  • Clasp your hands behind your back and lift them slightly.

 

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6. Power Yoga to Downward Dog

Great for: Flowing movement and full-body engagement.

Steps:

  • From Forward Fold, step back to Plank.
  • Lower down, then lift to Upward Dog.
  • Push back into Downward Dog.

Tip: Move slowly and match each movement to your breath.


 

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Practice it 1 more time with Vinsaya to Downward Facing Dog.

7. Full Body Yoga Pilates Flow (Right Side)

Great for: Strengthening the legs, glutes, and core.

Steps:

  • From Down Dog, step your right foot forward into a lunge.
  • Add arm movements and Pilates-inspired lifts.
  • Engage your core with each move.

Tip: Stay strong and steady in your legs.

 

 

Open Arm Twist a little deeper to your hips.

Crescent Lunge - Step your right foot forward, bend your front knee, lift your arms overhead, and press firmly through your back heel to find strength and balance


Warrior 3 Pose - From standing, shift your weight onto one leg, hinge at the hips, and extend your torso and lifted parallel to the ground, reaching your arms forward

Warrior 2 Pose -Step your feet wide apart, turn your front foot forward, bend the front knee, extend your arms out to the sides, and gaze over your front hand.


Extended Side Angle (Right Side) - Step your right foot forward into a lunge, place your right forearm on your thigh, and extend your left arm overhead, creating a long line from your back heel to your fingertips.

8. Full Body Yoga Pilates Flow (Left Side)

Repeat the flow on the left:

  • Step your left foot forward.
  • Repeat the same movements from the right side

Tip: Notice if one side feels tighter or weaker.


Open Arm Twist and a little deeper to your hips in the left side

Crescent Lunge (Left side)

Warrior 3 Pose - Shift your weight onto one leg, hinge at the hips, and extend your torso and lifted left leg parallel to the ground, reaching your arms forward

Warrior 2 Pose



Extended Side Angle (Left Side) - Step your left foot forward into a lunge, place your right forearm on your thigh, and extend your left arm overhead, creating a long line from your back heel to your fingertips.

Rest: Close your eyes, and breathe deeply to allow your entire body to fully relax.

  • Flow it one more time, one breath per move.

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9. Cool Down on Back

Great for: Slowing your heart rate and relaxing muscles.

Steps:

  • Lie down on your back.
  • Hug your knees into your chest.

Tip: Sway side to side to massage your lower back.

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10. Single Leg Stretches

Great for: Core strength and hamstring flexibility.

Steps:

  • From your back, lift one leg up while holding the other near your chest.
  • Switch legs like scissors.

Tip: Keep your head lifted and core engaged.

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11. Supine Spinal Twist

Great for: Stretching the spine and calming the mind.

Steps:

  • Lie on your back and bring one knee across your body.
  • Stretch the opposite arm out to the side.

Tip: Gaze in the opposite direction of your bent knee.

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12. Corpse Pose

Great for: Total relaxation and stillness.

Steps:

  • Lie flat on your back, legs and arms relaxed.
  • Close your eyes and breathe naturally.

Tip: Stay here for a few minutes to soak in all the benefits.

This pose is a relaxation pose where you lie flat on your back, allowing your body to fully release tension. It’s a perfect way to end with yoga for stress relief videos.

Namaste.

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Click here to watch the full video on YouTube:

20 min YOGALATES Workout (Level 2) | Full Body Yoga Pilates Fusion

Final Thoughts

This 20-minute Yoga Pilates Fusion flow is a perfect way to build strength, improve flexibility, and find moments of relaxation—whether you're at home or on the go. By focusing on each pose, you'll challenge your body while promoting mindfulness and calmness.

If you're new to yoga or just looking for more ways to practice, start yoga at home videos from SarahBethYoga are the perfect place to begin. Whether you're a beginner or looking for more advanced practices, these videos offer the flexibility and guidance you need to succeed. With the convenience of practicing at home, you can easily fit yoga into your daily routine.

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About Me

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Hi, I'm Sarah Beth! With over 15 years of experience as a yoga instructor for millions of yogis around the world, I'm here to help you stretch, strengthen, tone, de-stress, and peel back the layers to becoming your best self through yoga.