SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

17-Minute Core Yoga Flow

This 17-Minute Core Yoga Flow is dedicated to working your midsection as well as the rest of your body in the most efficient and effective way possible.

Pull out your gym mat and get ready to do a series of poses that will strengthen and stabilize your core.

17-Minute Core Yoga Flow

Pull out your gym mat and get ready to do a series of poses that will strengthen and stabilize your core. This 17-Minute Core Yoga Flow is dedicated to working your midsection as well as the rest of your body in the most efficient and effective way possible. https://www.spotebi.com/yoga-sequences/17-minute-core-yoga-flow/

Description: Repeat this flow 2 times and breathe deeply and fully.

WARM UP & COOL DOWN
  • workout
  • workout

17-Minute Core Yoga Flow Instructions

1. Child’s pose: 60 seconds. Get down on your hands and knees and sit on your heels. Separate the knees, lay your torso down, stretch your arms in front of you, and rest your forehead on the mat.

2. Downward facing dog pose: 45 seconds. With your palms on the floor, walk back, push your heels down and extend your arms and legs. Lift your hips up and back, and open your shoulders.

3. Plank pose: 30 seconds. Press one leg straight back at a time and keep your arms perpendicular to the floor with the shoulders directly over your hands.

4. Side plank pose: 30 seconds + 30 seconds. Bring your feet together and roll onto your left side, placing the outside edge of your left foot on the mat. Stack your right foot and leg on top of the left, reach your right arm toward the ceiling and gaze at your right thumb. Stay in ide plank pose for 30 seconds and then switch sides.

5. Sphinx pose: 60 seconds. Lie on your belly with your legs extended back and your forearms flat on the floor. Inhale, press your forearms down, and lift your head and chest off the floor.

From the Shop

Monthly Membership
Monthly Membership

6. Bow pose: 45 seconds. Bend your knees and grab the ankles. As you inhale, lift your hips and chest off the floor and, as you exhale, lift your gaze and kick your feet up.

7. Child’s pose: 45 seconds. Kneel, sit on your heels, lay your torso down and stretch your arms.

8. Downward facing dog pose: 45 seconds. Place your palms and soles on the floor and extend your arms and legs.

9. One legged downward dog pose: 30 seconds + 30 seconds. Inhale as you lift one leg up, keeping it straight and in line with your spine.

10. Knee to nose dog: 30 seconds + 30 seconds. Shift your shoulders over the wrists and bring your knee toward the nose. Return to one legged downward dog pose and repeat with the opposite leg.

Yoga Sequence Video

Yoga Sequence Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …

Train Like A Girl Challenge
28-Day Workout Plan
Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Tikka Masala with Homemade Curry Paste Recipe / @spotebi

    Can't resist a chicken curry but are trying to cut down calories? Then … [Read More...]

    Creamy Cheddar, Rice & Beef Stuffed Peppers Recipe / @spotebi

    These Creamy Cheddar, Rice and Beef Stuffed Peppers are one of those … [Read More...]

    20-Minute Creamy Pork Pad Thai Recipe / @spotebi

    This 20-Minute Creamy Pork Pad Thai Recipe is easy and simple enough … [Read More...]

    Train Like A Girl Challenge

    28-Day Workout Plan

    Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved