Targeted

Core Strength Flow

A 20-minute flow designed to build heat and strengthen your entire core, including your abs, obliques, and lower back. A strong core is the foundation of a strong practice.

1. Cat Pose

marjaryasana

Breathe Normally

5 rounds

Focus on pulling your navel to your spine in Cat Pose.

2. Plank Pose

phalakasana

Breathe Normally

5 breaths

Hold a strong plank, creating a straight line from head to heels.

3. Downward-Facing Dog

adho-mukha-svanasana

Exhale

3 breaths

Lift one leg at a time for Three-Legged Dog to challenge your stability.

4. Navasana

navasana

Inhale

5 breaths

Balance on your sit bones. Keep your chest lifted. Repeat 3 times.

5. Chaturanga Dandasana

chaturanga dandasana

Exhale

1 breath

Practice lowering slowly from plank to build control.

6. Setu Bandhasana

setu bandhasana

Inhale

5 breaths

Engage your glutes and lift your hips.

7. Ardha Navasana

ardha navasana

Exhale

5 breaths

Lower into Half Boat for a deep lower ab workout.

8. Apanasana

apanasana

Breathe Normally

5 breaths

Hug your knees to your chest to release.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana