Having a strong core is often confused with sculpted abs or achieving a six-pack, but it means much more. First off, what’s called “the core” isn’t just your abs. The obliques, transverse abdominis, and deep stabilizing muscles of the back are all essential parts of the core, and they work together to support your spine, keep your posture elevated, maintain your balance, and help you make your movements easier.
In other words, core strength is an inside job.
Practicing certain yoga poses can be a beneficial way to improve your core strength and stability, allowing you to try other poses and variations. And you don’t have to practice Ashtanga, Power, or another form of high-intensity yoga to work your core. Yoga practices that encourage you to move slowly and stay in shape longer can be just as effective when it comes to building and maintaining a strong core.
25 minute yoga flow for core strength
In this practice we will work on strengthening your core, improving balance and the feeling of strength in your body. You move consciously through poses that focus on building strength and control, both physically and energetically, while staying connected to your breathing.
The postures are also a gateway to deeper consciousness. By developing a strong core, you do more than just build muscle; you also maintain a stronger, more resilient mental and emotional foundation.
No matter your experience level, this core strength class will leave you feeling strong and centered. Options and variations are offered throughout, so you can tailor the practice to what you need today.
1. Seated torso circles
Sit in a comfortable position. Exhale and move your torso to the right. Inhale and return to center. Exhale and move your torso to the left. Inhale and return to center. On your next inhale, arch your back and lift your chin toward the ceiling. Exhale, round your back and pull your chin towards your chest. With your hands on your knees, move your torso in circular motions a few times. Then switch to circle your torso in the opposite direction.
2. Shoulder stretch
Inhale and reach your arms toward the ceiling, interlace your fingers and turn your palms toward the ceiling. Inhale here and then lower your arms.
3. Wrist circles
Make a circle around your wrists as you lift your arms out to the sides, toward the ceiling and back down. Interlace your fingers and rotate both wrists to one side and then to the other.
4. Chest stretch
Inhale as you open your arms to the sides and arch your back. Exhale as you round your back, draw your chin to your chest and bring your arms in front of you. Repeat a few times.
5. Boat pose variation
Place your hands on the mat a few inches behind your hips, with your fingertips pointing forward. Bend your knees and place your feet flat on the mat in front of you. Lean back slightly and place some weight on your hands. Lift your right foot off the mat. Then lift your left leg to meet it in the Boat Pose variation. Breathe here. Lower your right toes to the mat and then to the left. Repeat that a few times, or lift both legs at the same time and lift them up and down a few times.
6. Inverted table top
Press your feet and hands into the mat and lift your hips into the inverted tabletop position. Keep your gaze forward or toward the ceiling (whichever is most comfortable).
7. Bound Angle Pose
Pull the soles of your feet together. Keep your fingertips on the mat behind you. Inhale and lift your chest. Exhale and bend forward, holding your ankles or feet in the bound corner pose. Breathe here. To get out, lift your chest.
Repeat the Boat Pose, Inverted Tabletop and Bound Corner Pose variations.
8. Cat-cow
Come to your hands and knees with your shoulders over your wrists and hips over your knees. Pull your belly button toward your spine to reach your core. Tuck your toes and as you inhale, lift your chest and arch your back into Cow Pose. Exhale as you round your back and pull your chin toward your chest in Cat Pose. Repeat a few more times.
9. Thunderbolt Pose
Walk your hands back and shift your weight to your heels while keeping your toes in Thunderbolt Pose. Rest your hands on your thighs and roll your shoulders back and down. Breathe here.
10. Bird Dog Variation
Get on your hands and knees. As you inhale, straighten your right leg and plant your toes on the mat. Press your back heel toward the wall behind you. Draw your navel toward your spine and reach the crown of your head toward the wall in front of you. Spread your fingers wide to support your wrists.
As you inhale, lift your right toes off the mat. Image that forms a straight line from the crown of your head to your heel. (You don’t need to lift your leg high.) Exhale and pull your right knee toward your right elbow—it doesn’t have to touch you. Inhale and extend your right leg behind you. Exhale and pull your right knee toward your left elbow. Inhale and extend your right leg behind you. Exhale and pull your right knee to your chest and place your right foot on the mat, possibly with the help of your hand. Your hands or fingertips should be on the mat or blocks on either side of your right foot.
11. Low dropout
Lift your chest, press your front foot into the mat and pull your belly button toward your spine in Low Lunge. Bring your hands to your chest in prayer position (Anjali Mudra). Inhale and as you exhale, rotate your chest to the right side in Revolved Low Lunge. Stay here or stretch your arms out to the side. Breathe here. As you exhale, return to center. Lower both hands to the mat to frame your right foot and return to your hands and knees.
12. Plank with knees down
Shift your weight forward into your hands and walk with your knees a few inches behind you. Pull your belly button toward your spine and move your body forward so that your shoulders are slightly in front of your wrists. Exhale and bend your elbows as much as you can in a push-up variation. Inhale and press yourself back up, returning to your hands and knees.
Repeat the Bird-Dog variation and Low Lunge on the left side. Then repeat the Knees-Down Plank and push-up variation.
13. Child’s Pose or Downward Facing Dog
Lower your hips toward your heels. Place your forearms together and rest your forehead on them, or straighten your arms and lower your forehead to the mat or a block in child’s pose. Or press your hands and feet into the mat as you lift your hips toward the wall behind you in Downward-Facing Dog. Breathe here.
14. Standing half forward bend
On your next inhale, come into standing forward bend with your feet parallel to each other and your hands on the mat or blocks outside your feet. Inhale as you lift your chest, lengthen your spine and press your hands into your shins or thighs in a standing half forward bend. Exhale as you return to the Standing Forward Bend. Repeat a few times.
15. High dropout rate
From Standing Forward Bend, step your left foot back, plant your toes into the mat as you bend your right knee and place your hands on either side of your right foot. Pull your right hip back and your left hip forward. On your next inhale, lift your chest so that you are standing upright and extend your arms above your head, then into a prayer position on your chest. On your next exhale, turn your chest to the right. Place your right hand on your right hip or left thigh as you reach your left arm toward the ceiling. Breathe here.
16. Spinning outage
Lower your left hand to the mat and reach your right arm toward the ceiling in Revolved Lunge. Breathe here.
17. Plank
Exhale as you frame your right foot with your hands and step your right foot back into Plank. Take a push-up variation if you want. Then press into downward-facing dog or puppy position.
18. Upward Facing Dog
From downward-facing dog or puppy pose, move your hips forward toward the mat and extend your legs behind you. Straighten your arms and press your hands into the mat in Upward-Facing Dog. Breathe here.
Press back into the downward-facing dog or puppy position.
19. Forward bend variation
Return to the forward bend and slide your palms under your feet. Bend your knees as much as necessary. Breathe here. Rise into the upward salute and then return to the standing forward bend.
Step your right foot back and repeat High Lunge and Revolved High Lunge on the other side. Repeat Downward Facing Dog or Puppy Pose and Upward Facing Dog – or go straight into Child’s Pose.
Repeat the flow from Bird Dog Variation to Revolved High Lunge on both sides or move on to the next pose.
20. Grasshopper Pose
Lie on your stomach with your arms at your sides, palms on the mat. Lift your chest and press your palms and the tops of your feet into the mat in Locust Pose. Breathe here and then let go. Bend your arms so that your hands are stacked in front of your face; rest your forehead on your top hand.
Repeat the Locust Pose, interlocking your hands behind you if you wish. Stay here or lift your feet off the mat behind you. Stay here for a few breaths and then release.
21. Savasana
Lie on your back and rest your arms, legs, hands and feet against the mat in Savasana. Or find a comfortable sitting position. Give yourself permission to let go of the effort of the practice.
If you enjoyed this yoga class and want to continue working on your core strength, consider incorporating it into your routine, whether you repeat it a few days in a row or once a week.
#25minute #yoga #practice #strengthen #entire #core