In the video, a woman is seen performing various yoga poses on a black mat. She starts by standing on the mat and then transitions into a seated position. From there, she moves into a side plank pose and then into a downward dog pose. Throughout the video, the woman maintains a steady and controlled pace, demonstrating her flexibility and strength. The background is a simple room with a red wall, and there are no other objects or people visible in the frame. The focus is solely on the woman and her movements.