21 Days to MASTER Yoga for Women 40+ Beginners | Hands & Knees Poses for Strength & Mobility

Welcome to Day 8 of our 21-Day Yoga Challenge for Beginners and women and men over 40. Today’s practice focuses on hands-and-knees (quadruped) yoga poses, designed specifically for women over 40 to build core strength, improve joint stability, and enhance mobility in a gentle yet effective way.

As we age, it’s important to strengthen the wrists, shoulders, knees, and spine to support everyday movements and prevent discomfort. Today’s session will help you develop stability in the core and back, which is essential for balance, posture, and reducing strain on the joints. By moving mindfully through poses on all fours, you’ll also increase flexibility in the hips and shoulders, relieving tension and improving overall mobility.

Beyond the physical benefits, this practice encourages body awareness and coordination, helping you feel more connected to your movements. Paola will guide you through modifications to ensure that every pose feels accessible, supportive, and safe for your body.

Take your time, engage your core, and enjoy the strength and stability you’re building with each breath!

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Chapters
0:00 Intro
0:21 Child’s Pose
2:56 Revolved Child’s Pose
5:20 Half Bow
7:57 Rabbit Pose
8:58 Knee to Nose
11:05 Tiger Pose
12:20 Side Plank Variation
18:53 Outro
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Music track: Flourish by Pufino
Source: https://freetouse.com/music
Copyright Free Music for Video

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With love
Paola ✨