20 minute Yogalates Fusion Body Yoga Flow (Level 1)
This Full Body Pilates Yoga Flow is a perfect blend of strength, flexibility, and relaxation. It gently moves you through beginner-friendly yoga poses and Pilates exercises that wake up your muscles and stretch your entire body. Each movement is connected to your breath, helping you stay focused and calm as you flow. Whether you’re looking to build a stronger core, release tightness, or simply feel more energized, this flow gives you a little bit of everything.
Throughout the practice, you'll move at a steady, easy pace, making it perfect for all levels. No fancy equipment is needed—just a yoga mat and a little space to stretch out. By the end of the flow, you’ll feel refreshed, stronger, and more connected to your body. It’s a simple but powerful way to take care of yourself, anytime you need a boost.
Let's get started!
1. Child’s Pose
Great for relaxing your back, hips, and mind.
Steps:
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Kneel on your mat with your big toes touching.
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Sit back on your heels and stretch your arms forward.
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Rest your forehead on the mat and take a few deep breaths.
Want more gentle stretches like this? Explore our beginner yoga videos online!
2. Cat/Cow Pose
Warming up your spine and easing stiffness.
Steps:
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Start on all fours (hands under shoulders, knees under hips).
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Inhale and arch your back, lifting your head and tailbone (Cow Pose).
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Exhale and round your spine, tucking your chin to your chest (Cat Pose).
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Move slowly back and forth.
Find easy-to-follow flows anytime with our yoga at home videos!
3. Cat Knee Raises
Great for strengthening your core and hips.
Steps:
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Stay on all fours.
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Inhale, lift your right knee out to the side like a fire hydrant.
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Lower it down with control.
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Switch sides after a few rounds.
New to yoga? Our online yoga for beginners is a perfect place to start!
4. Modified High to Low Plank
Building arm and core strength safely.
Steps:
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From all fours, step your knees back into a modified plank.
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Lower your chest slowly toward the mat, elbows tight to your body.
Modified High Plank Pose
Modified Low Plank Pose
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5. Downward Dog
Great for stretching your hamstrings and shoulders.
Steps:
- From plank, lift your hips high to create an upside-down "V."
- Keep your knees soft if needed.
- Press your heels toward the mat.
Looking for flexible workouts? Try our flexible online yoga classes!
6. Flow Yoga
Full-body movement and breath connection.
Steps:
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Flow through Plank → Low Plank → Cobra → Downward Dog.
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Move one breath per movement.
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7. Full Body Pilates Yoga Flow (Right Side)
Great for toning your legs and engaging your core.
Steps:
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Step your right foot forward into a low lunge.
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Add core moves like knee lifts and crunches while balancing.
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Strengthen your legs and abs.
Crescent Lunge (Right Side) - Step your right foot forward into a lunge, bend the front knee, and lift your arms overhead with your back leg straight and strong.
Chair-Plane Arm Stretching Pose - From a chair pose, extend your arms forward at shoulder height, then gently stretch them outward to open your chest and shoulders.
Mountain Pose - From chair pose with arms extended forward, straighten your legs and sweep your arms overhead to rise into Mountain pose.
Warrior 2 Pose and Clap - From Mountain Pose, step your left foot back, bend your right knee over your ankle, stretch your arms out parallel to the floor, and gaze over your front hand to move.
Reverse Warrior Pose - Step your front foot forward into a lunge, lift your arms, and reach your front arm up and back while resting your back hand lightly on your back leg.
Extended Side Angle Pose - Step your right foot forward into a lunge, place your right elbow on your right knee, and stretch your left arm overhead, creating a long line from your heel to your fingertips.
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8. Full Body Pilates Yoga Flow (Left Side)
Balance, flexibility, and lower body strength.
Steps:
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Repeat the flow on your left side.
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Focus on moving smoothly and breathing deeply.
Crescent Lunge (Left Side) - Step your left foot forward into a lunge, bend the front knee, and lift your arms overhead with your back leg straight and strong.
Mountain Pose
Warrior 2 Pose and Clap (Left Side)
Reverse Warrior Pose (Left Side)
Extended Side Angle Pose (Left Side)
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9. Rest
Letting your body recharge and reset.
Steps:
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After both sides, kneel down and rest in Child’s Pose again.
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Let your body relax and your breathing slow down.
Need more moments like this? Try our yoga for stress relief videos!
10. Flow: One Breath, One Movement
Great for mental focus and smooth transitions.
Steps:
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Move through a simple Flow Yoga.
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Match every movement with one inhale or exhale.
Stay consistent with our at-home yoga membership!
11. Cool Down
Slowing your heart rate and lengthening muscles.
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Slow everything down.
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Stretch your legs forward and fold over gently.
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Breathe deeply.
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12. Bridge Pose
Strengthening your glutes and spine.
Steps:
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Lay on your back with knees bent.
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Press into your feet and lift your hips high.
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Squeeze your glutes at the top.
Looking for core strength? Try our flexibility yoga videos online!
13. Figure 4 Stretch
Releasing tight hips and glutes.
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Cross your right ankle over your left thigh.
- Gently pull the left thigh toward you for a hip stretch.
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Switch sides.
Stretch deeper anytime with our online yoga for back pain!
14. Twists
Great for easing tension in your back and belly.
Steps:
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Hug your knees into your chest.
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Drop them to one side while turning your head the opposite way.
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Hold and breathe, then switch sides.
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15. Corpse Pose
Total body rest and relaxation.
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Lay flat on your back with arms and legs relaxed.
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Close your eyes.
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Stay here for a few minutes, soaking in the calm.
This pose or corpse pose, is the final resting position where you lie flat on your back, letting your whole body relax deeply. It helps calm the nervous system, making it one of the most important poses in corpse pose yoga videos online.
Namaste.
Want to experience more flows like this and take your practice to the next level?
Join the SarahBethYoga membership for access to daily yoga videos online, including calming and energizing yoga flows that are perfect for every skill level. Whether you're looking for yoga for stress relief videos or beginner yoga videos online, SarahBethYoga offers a wide variety of practices perfect for all levels. Don’t miss out—start practicing today!
Click here to watch the full video:
20 min YOGALATES Fusion (Level 1) | Full Body Yoga Pilates Workout
Final Thoughts
This Full Body Pilates Yoga Flow is a simple, powerful way to stretch, strengthen, and relax your body—all from the comfort of your home. Whether you’re a total beginner or just looking for a low-stress workout, it’s easy to fit this routine into your day. Regular practice can help improve your flexibility, boost your core strength, and leave you feeling calm and energized.
Taking time for yourself with simple, guided online yoga classes can make a big difference in your day. This Full Body Pilates Yoga Flow from SarahBethYoga is perfect for building strength, increasing flexibility, and calming your mind—all from the comfort of your home. Whether you're just starting out or looking to add more movement to your routine, this practice is a great choice. Stick with it, and you'll feel stronger, more energized, and more relaxed every time you hit the mat!
