4 for the core week 3
Image courtesy of Sukha Design

Fire will be added to our practice this week! We will focus on really strengthening our core through movement. Last week we focused on holding to endure the intensity of our poses. Think of this as a flowing power sequence. Feel free to take a Vinyasa between each of these poses to add some heat to this sequence.

Extended Chair Pose to Airplane Arms

  1. Stand tall with your toes and knees together. Inhale as you raise your arms and as you exhale, bend your knees and sit back into Extended Chair Pose.
  2. Take a breath in your Extended Chair Pose and as you exhale, engage your pelvic muscles as you lower your upper body towards the earth and extend both arms behind you.
  3. Repeat steps 1 and 2 for 5 breaths.

Yoga for Core Strength

Yoga for Core Strength

Knee to Nose Core Flow

  1. From Downward Facing Dog, extend your right leg into 3-Legged Dog. Ensure your hips and shoulders are square.
  2. Exhale and engage your pelvic muscles as you roll your body forward. As you begin to shift your shoulders over your wrists into plank, round your back and tuck your chin as bring your knee towards your nose.
  3. Inhale and extend your leg back into 3-Legged Dog.
  4. This time, exhale as you begin to shift your shoulders over your wrists into plank and draw your right knee to the outside of your right elbow, engaging the outer oblique muscles. Keep your hips lifted throughout and core engaged.
  5. Inhale and extend your leg back into 3-Legged Dog.
  6. On this final engagement, exhale as you begin to shift your shoulders over your wrists into plank and draw your right knee across your body towards the left elbow. Keep your hips lifted throughout and core engaged.
  7. Inhale and extend your leg back into 3-Legged Dog.
  8. Repeat steps 1 – 7 with the opposite leg.

Yoga for Core Strength

Yoga for Core Strength

Yoga for Core Strength

High Lunge with a Kick

  1. From your Downward Facing Dog, step your right foot between your hands with the knee directly over the ankle. Tuck your back toes under your foot and straighten your back leg into High Lunge. Ensure your hips and shoulders are square as your raise your arms above your head. Hold your pose.
  2. Exhale and begin to shift your weight onto your right foot as you kick your back left leg forward. Engage your core for balance as you extend your left leg in front of your and draw your hands towards your sides for balance.
  3. Inhale and draw the left leg back into High Lunge.
  4. Repeat steps 1 – 3 for 5 breaths.
  5. Repeat this sequence on your left side.

Yoga for Core Strength

Yoga for Core Strength

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to toolbar