Core Strength

This sequence strengthen the abdominal muscles as well as the muscles of the back. Progressions are given for beginners to those who choose to work deeper.

1. Sukasana (Easy Cross Leg Pose)
2. Alternate Knee to Chest
3. Yogi Curl Up 3x – third time reach elbow to the opposite knee
4. Alternate Knee One Leg Lift Curl Up
5. Revolved Alternate Knee One Leg Lift – hook elbow to opposite knee
6. Urdhva Prasarita Padasana (Upward Extended Feet Pose)
   • Progression 1: both legs extend up toward ceiling, arms over head
   • Progression 2: lower one leg at a time
   • Progression 3: lower and lift both legs together
   • Progression 4: lower both legs 1/3 down, then 2/3 down, then 1 inch off the floor, then 1/3 up, then 2/3 up, then up toward ceiling
7. Jathara Parivartanasana (Belly Turning Pose)
   • Progression 1: bent knees (and block between knees)
   • Progression 2: bent knees, then straight legs
   • Progression 3: legs extend up toward ceiling and then down and over
8. Traction Twist
9. Purvottanasana (Upward Plank Pose) Prep – chest only
10. Paripurna Navasana (Boat Pose)
    • Progression 1: hands on floor behind hips, lift feet off the ground, shins parallel to the floor
    • Progression 2: shins parallel to the floor, arms extend towards feet
    • Progression 3: legs are straight, arms reach towards feet
11. Marjaryasana/Bitilasana (Cat/Cow Pose) - extend opposite arm and leg
12. Adho Mukha Svanasana (Downward Facing Dog Pose)
13. Plank Pose 3x
14. Adho Mukha Virasana (Child’s Pose)
15. Salabasana (Locust Pose)
    • tuck toes under, lift thighs with fet on floor, lift chest with hands on floor
    • lift legs only
    • extend arms back, lift chest only
16. Adho Mukha Svanasana (Downward Facing Dog Pose)
17. Uttanasana (Forward Fold)
18. Tadasana (Mountain Pose)
19. Parsvottanasana (Intense Side Stretch Pose)
20. Virabhadrasana I (Warrior I)
21. Virabhadrasana III (Warrior III) at the wall
    • Progression 1: hands press into wall, lift leg
    • Progression 2: facing away from the wall, place hands on block, press foot into wall
    • Progression 3:facing away from wall, press foot into wall, extend opposite arm forward
    • Progression 4: facing away from wall, press foot into wall, extend both arms forward
22. Uttanasana (Forward Fold)
23. Dandasana (Staff Pose)
24. Marichyasana III (Marichy’s Pose)
25. Viparita Kirani (Legs Up the Wall)
26. Savasana (Corpse Pose)