Build core strength, improve range of motion and develop long and lean muscles that will power up all your yoga flows. Focus on your breath and allow your body and mind to relax as you move through these core strengthening poses.
CORE STRENGTHENING YOGA ESSENTIAL FLOW
1. Child’s pose: 60 seconds. Sit on your heels, relax the spine, neck, and shoulders and feel the stretch in your lower back.
2. Downward facing dog pose: 30 seconds. Place the soles of the feet on the floor, extend your arms and legs, and lift your hips up and back. Breathe deeply, open your shoulders and push your heels down.
3. Plank pose: 30 seconds. Exhale, walk your hands forward and go into plank pose.
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 side plank pose for 30 seconds and then switch sides.
5. Plank pose: 30 seconds. Exhale as you return to plank pose.
6. Sphinx pose: 30 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.
7. Bow pose: 30 seconds. Bend your knees and grab the ankles. As you inhale, lift your hips and chest off the floor. As you exhale, lift your gaze and kick your feet up.
8. Child’s pose: 60 seconds. Sit on your heels, focus on your breath and relax.
9. Downward facing dog pose: 30 seconds. Place the soles of the feet on the floor, extend your arms and legs, and lift your hips up and back.
10. One legged downward dog pose: 15 seconds. Inhale as you lift your right leg up.
11. Knee to nose dog: 15 seconds. Exhale as you shift your shoulders over the wrists, bring your right knee toward the nose and then inhale as you return to one legged downward dog pose.
12. High lunge pose: 30 seconds. Exhale as you step your right foot forward between your hands and lay your torso on your right thigh.
13. Warrior I pose: 30 seconds. Rotate your back toes, so that they point to the left front corner of the mat and inhale as you bring your arms up and overhead with the palms facing inward. Return to downward dog pose and repeat poses 10 to 13 on the left side.
14. Standing forward bend pose: 30 seconds. Exhale slowly as you bend from the hip joints, draw your belly slightly in and lengthen your torso.
15. Upward salute pose: 30 seconds. Inhale, lift your torso and bring your arms up and overhead. Expand the chest, look up and maintain your neck and head relaxed. Bring your palms together, lengthen the spine and stretch your shoulders and belly.