This second part of the bikini yoga flow with Miriam and Esmee continues on the mat with deep groundwork, controlled core work, and long, satisfying stretches. The pace stays steady and intentional as you move through tabletop mobility, lunges, plank holds, side-body strength, glute bridges, and backbends that open the hips, chest, and spine.

You’ll finish on your back with twists, hamstring stretches, happy baby, and a slow, grounding release to close the session. Strong where it needs to be, stretchy where it counts, and easy to stay with without rushing.

Perfect as a continuation of Part 1, a flexibility-focused session, or a calm strength and mobility reset.

TIMESTAMPS

0:00 Welcome and tabletop warm-up

0:10 Cat–cow spinal flow

0:47 Bird dog balance and reach

1:07 Down dog and lunge setup

1:33 Deep lunge stretch and elbows

2:22 Plank hold and side plank

3:28 Supine stretch and hamstrings

4:24 Spinal twist and release

5:39 Glute bridge and chest opener

6:12 Backbend transition

6:51 Figure-four stretch

7:40 Final glute bridge and release

8:31 Happy baby and reset

9:21 Closing breath

Real workouts. Real movement. Led by the Exercise Angels of Bikini Sports.

Sports.Stream more at ⁠⁠⁠⁠⁠https://linktr.ee/bikinisports⁠⁠