April 27, 2017 |
10-Minute Yoga Routine for More Core Strength
Work those abs and de-stress with these yoga poses.
by Lauren Smith
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Looking for a stronger core? You may not realize that your humble yoga routine is actually one of the best workouts to tone the midsection. Its constant focus on balance, flexibility, and stability means your core is constantly activated—and burning. (Anyone who has attempted a side plank can certainly attest to this.)
Before you settle on crunches, try this yoga routine to tone your core. In this episode of Flow, yoga instructor Elise Joan guides you through a yoga sequence that will challenge and build strength in your abs, giving you better balance and posture. While almost all yoga poses require some core engagement, these moves are some of the most rigorous. (Do we sense a six pack in the future?)
This yoga series to tone your core includes the following poses:
- Boat Pose
- Half Boat Pose
- Table Top
- Cat Cow
- Glute Lifts
- Child’s Pose
- Forearm Plank
- Side Plank
- Scissor Kicks
While doing these yoga poses, focus on keeping your core muscles activated at all times. If you feel your body drooping at the midsection while you plank, that means your abs are not doing their job! Tighten them up, keep your body straight, and smile through the burn.
For more yoga poses to work the core, try this 10-minute yoga routine for balance.
Reviewed by: Preeti Parikh. Review date:
April 16, 2017
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[MUSIC]
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Hi, I'm Elise Joan and
I'm here with Healthi Nation.
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When we streamline our life, it helps us
stay focused on what's truly important and
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the same is true physically.
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So if you're looking for an intermediate
practice to stay focused on your core,
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your upper body and your seat,
then today's flow is for you.
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Get ready to be challenged, but also feel
a sense of accomplishment when you finish.
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Let's go ahead and begin and we're gonna
keep it low today, focused on the core.
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Let's go ahead and start off with
just a little bit of a core warm-up.
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I'm gonna bring my feet down and release
the palms in front of the shins, and
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take a nice big inhale
as I lengthen the spine.
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And then on this next exhale and
on every exhale in this sequence,
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I want you to think about pulling
the navel in toward the spine.
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[SOUND] So,
let's add a little bit of a flow.
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Just a little warm-up here,
we're gonna inhale, the arms lift up.
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And on the exhale,
draw the navel to the spine,
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contracting the front abdominal wall.
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Coming down to the back waist.
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And then on your inhale, reach back up.
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So, we have a modified boat
pose here at the top and
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then we exhale our way down
into a modified half boat.
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Let's just do two more.
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On the inhale, we think about maybe even
lifting the arms a little higher as we
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lengthen the spine and the exhale
is all about that core connection.
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One more together.
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Exhale, abs in.
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Articulate each vertebrae as
it rolls down onto the mat and
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then use that strong core to lift up.
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We're ready to shift to a hands and
knees position.
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So I'm gonna cross my ankles and
come forward to hands, and knees.
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This pose is also called table top.
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So, we're gonna start off with
some spinal flexion and extension.
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On the inhale,
reach the heart center forward and
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allow the tail bone to tilt up and back.
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And on the exhale, round through
the spine and engage the core.
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So on the inhale, tail bone tails up.
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Heart pose forward and
we have spinal extension.
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When we exhale,
we have that same strong core connection
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as we round through the back body for
spinal flexion.
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One more together.
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This is called cat cow.
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So as we tip the tail bone up and
pull the chest forward, cow tilt.
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And we as round to the side, cat stretch,
cuz it resembles a Halloween cat.
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And now that we've gotten
that space in our spine,
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we're gonna split the difference and
come to a neutral side.
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We always wanna support our low back
with the strength of the core, but
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today's focus is streamlining the abs.
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Pull the belly in and
keep your focus there.
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Extend the left leg back,
so we've got the core.
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We've got the stability in our upper body.
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We're gonna add the glutes.
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Lift that left leg from
the strength of the seat.
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Now if you're feeling challenged,
you're gonna keep both hands down.
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But if you wanna kick it up a notch,
this is an intermediate flow here.
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You can reach the opposite arm forward.
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We're gonna keep that core strong and
get some gluteal lifts.
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Lets lift that leg.
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Up an inch, we'll go for
five more lifts here.
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Up one, two, three, four and five.
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Now we're gonna stay strong in the core,
the upper body and the glutes and
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we're gonna add the hamstring.
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So bend the knee, engage the core and
give me five little presses here.
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Up one, two, three, four and five.
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Find that nice length through the spine.
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Come to neutral and
we'll do one cat cow stretch.
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Exhale, round the back
like a Halloween cat.
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Core strength there.
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And on the inhale,
the front abdominal wall gets a nice
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stretch which is a little
relief as we open the heart.
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Cat tilt.
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Neutral spine, we're ready for side two.
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So, the key to getting gluteal work is
really extending through that back heel.
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The key to getting core work
is engaging the belly and
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the key to the upper body is stacking
shoulders over elbows over wrists.
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I believe in you, so
we're going to go ahead and
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try reaching the opposite arm
forward as we float that back leg.
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Remember, you can always
set the hand down.
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As soon as we defy gravity,
the seat is working.
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So let's add a few lifts here and
we'll go for five more, four more.
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Up three, two, hold on one.
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It's almost like you're making
a fist with that butt cheek.
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Engaging, lifting and shaping the seat.
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Go ahead and bend the knee,
adding the hamstring and
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we'll take five strong lifts here.
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Remembering to keep your core nice and
engaged, stabilizing the spine.
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There's our last one.
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Let's find a nice big extension and
this may remind you of warrior three, so
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it's a great prep for that.
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Hands down, knees down and
take a child's pose.
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[SOUND] I always like to take a nice,
deep exhale, kinda clear the palette.
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For our next pose which is
going to be a four armed plank,
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adding some of those leg lifts.
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Little more in the core and the lats.
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So we're gonna bring the elbows down,
palms plant.
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One leg at a time,
you extend the legs back.
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The alignment for forearm plank is
exactly the same as regular plank.
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Lengthen the spine and
strengthen the core.
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Now, this is already an advanced pose.
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So if you wanna add a little bit more,
you float the left leg.
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Bend the knee in half and
we're gonna take ten little hamstring, and
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gluteal lifts here.
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So, be sure you keep breathing.
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There's five, five more to go.
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Lift it up, last four, three, two.
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And as you hold on one,
extend the leg straight.
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Maybe you feel the shoulders, the core,
the lats, the side of the waist.
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All good things.
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Now, I'm gonna stay here in forearm plank.
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If you need a rest between sides,
find a child's pose and then come back and
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rejoin.
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So, there's always a level
that's accessible for you.
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Float the opposite leg.
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Bend the knee and those same ten glute,
and hamstring presses.
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Good, feel that lift.
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We have five more to go.
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Keep the core strong, last four.
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There's three,
building a lot of heat here together.
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Two, one.
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Back to forearm plank, knees down.
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Sit back on the heels and
take a little bit of a breath.
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We're half way through and already really
energized in the core, the seat and
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the arms.
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We're gonna flip that
forearm plank on its side.
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So, let's try it together.
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We set up for forearm plank and then
we roll to the outer edge of the foot,
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and take the opposite arm up.
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Pretty advanced pose.
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So if you need a kickstand level one,
you just step that top foot down for
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a little extra support.
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If you're feeling strong today,
keep the balance.
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We're gonna bring that top
hand behind the head and
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we're gonna take traditional
curls with the fitness flare.
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So, we're here in our side forearm plank.
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Exhale, twist just the upper body.
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Elbow to elbow and then open.
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Let's try few more.
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Exhale, twist and open.
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So when we twist, that rotation in
the spine, we are using our obliques.
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Internal and external obliques.
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Of course, the transverse core which is
the innermost layer of our abdominals is
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working pretty hard too
to stabilize the spine.
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Great, let's reach it up.
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Come back through center.
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Knees down, sit back on the heels.
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So you probably feel that
supporting shoulder a lot, as well.
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Let's go ahead and take side two.
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Be sure you're setting up a nice
strong base here in forearm plank,
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strength in the core.
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From here, you start to roll to
the outer edge and stack it up.
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Right away, you may need that kickstand.
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Please feel free to take it as
you build strength and stamina.
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If you're feeling good,
I want you to stack it up.
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Engage the core and
bring the opposite hand to the head.
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Try to keep the hips steady, so
the twist comes from the true waist.
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Exhale, twist and inhale, open.
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So, what are we doing?
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Well, rotation and mobility in the spine
is imperative to health and wellness.
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It's the main part of functional movement.
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There's no point in being super fit,
if we can't touch our toes or bend over.
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Put on our socks.
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So, that's why we do this work.
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And then of course,
the benefit is streamlining the waist.
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Narrowing the waist and
getting that physique we're looking for.
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Let's come back to forward plank.
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Knees down, sit back.
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I'm feeling pretty juiced
up in my upper body.
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So we're gonna go ahead and
bring it to our last pose here
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which is a combination of that boat,
and half boat from our first sequence.
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So, we're gonna take
a nice comfortable seat.
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I want you to take a couple of
shoulder rolls down the back.
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I want you to honor your core for doing
all this hard work and all this stability.
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Arms forward, palms up.
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Take a breath.
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So you remember our flow from
the top of this practice,
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we inhale lift and then we exhale
roll down one vertebrate at a time.
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We inhale lift up and we exhale,
roll down and level one.
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Level one, two.
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This is a great place to stay.
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If you're with me,
we're gonna add on a bit.
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We're gonna try to hold here in boat,
strong core, long spine.
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Bend the knees and we're gonna add
extension, and then a bent leg left.
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Three more like that.
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Exhale here, inhale as you lift.
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Exhale and inhale.
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And even though our focus is on the core,
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we are actually getting
full body work head to toe.
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Let's hold it in half boat and here is
that kinda grand finale about core work.
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We're gonna take one leg
up catch behind the thigh.
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Pull the belly in and
try to keep the chest curling up, so
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that your shoulder blades are off the mat,
then we switch legs.
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Catch the opposite leg.
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You wanna reach through each leg,
engage the belly and curl up.
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So level one, two, you get to catch
the leg that's coming in on each exhale.
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Same as we began.
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I want you to think about drawing
that navel right into the spine.
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Level two, as you start to
practice with me more and more,
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you won't need those hands.
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You'll be able to keep your
heart center lifted and
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your legs moving all from
the strength of that core.
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Level three, if you still need a little
more for the last few, let's take a twist
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where we twist toward the lifting leg and
we'll just do a few of these together.
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Make sure you're breathing.
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Let's try two more each side.
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Twist it and the last few breaths
are always the most challenging,
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so require the biggest smile and
come all the way up.
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Just when you think you can't get
a great core workout in ten minutes.
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Yoga is so focused on the core.
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So, I hope you enjoy today's flow.
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Designed to streamline our body,
streamline our focus and get us good and
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centered.
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I look forward to seeing
you back here on the mat.
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[MUSIC]
00:00:00,000 --> 00:00:10,913
[MUSIC]
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Hi, I'm Elise Joan and
I'm here with Healthi Nation.
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When we streamline our life, it helps us
stay focused on what's truly important and
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the same is true physically.
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So if you're looking for an intermediate
practice to stay focused on your core,
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your upper body and your seat,
then today's flow is for you.
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Get ready to be challenged, but also feel
a sense of accomplishment when you finish.
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Let's go ahead and begin and we're gonna
keep it low today, focused on the core.
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Let's go ahead and start off with
just a little bit of a core warm-up.
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I'm gonna bring my feet down and release
the palms in front of the shins, and
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00:00:47,270 --> 00:00:50,244
take a nice big inhale
as I lengthen the spine.
12
00:00:50,244 --> 00:00:54,219
And then on this next exhale and
on every exhale in this sequence,
13
00:00:54,219 --> 00:00:58,073
I want you to think about pulling
the navel in toward the spine.
14
00:00:58,073 --> 00:01:02,050
[SOUND] So,
let's add a little bit of a flow.
15
00:01:02,050 --> 00:01:05,787
Just a little warm-up here,
we're gonna inhale, the arms lift up.
16
00:01:05,787 --> 00:01:08,870
And on the exhale,
draw the navel to the spine,
17
00:01:08,870 --> 00:01:11,502
contracting the front abdominal wall.
18
00:01:11,502 --> 00:01:13,568
Coming down to the back waist.
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00:01:13,568 --> 00:01:16,684
And then on your inhale, reach back up.
20
00:01:16,684 --> 00:01:20,534
So, we have a modified boat
pose here at the top and
21
00:01:20,534 --> 00:01:24,670
then we exhale our way down
into a modified half boat.
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00:01:24,670 --> 00:01:26,615
Let's just do two more.
23
00:01:26,615 --> 00:01:31,035
On the inhale, we think about maybe even
lifting the arms a little higher as we
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00:01:31,035 --> 00:01:34,985
lengthen the spine and the exhale
is all about that core connection.
25
00:01:37,235 --> 00:01:38,334
One more together.
26
00:01:38,334 --> 00:01:40,473
Exhale, abs in.
27
00:01:40,473 --> 00:01:44,647
Articulate each vertebrae as
it rolls down onto the mat and
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00:01:44,647 --> 00:01:47,297
then use that strong core to lift up.
29
00:01:47,297 --> 00:01:50,501
We're ready to shift to a hands and
knees position.
30
00:01:50,501 --> 00:01:54,533
So I'm gonna cross my ankles and
come forward to hands, and knees.
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00:01:54,533 --> 00:01:57,323
This pose is also called table top.
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00:01:57,323 --> 00:02:01,699
So, we're gonna start off with
some spinal flexion and extension.
33
00:02:01,699 --> 00:02:05,275
On the inhale,
reach the heart center forward and
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00:02:05,275 --> 00:02:08,096
allow the tail bone to tilt up and back.
35
00:02:08,096 --> 00:02:13,380
And on the exhale, round through
the spine and engage the core.
36
00:02:13,380 --> 00:02:16,719
So on the inhale, tail bone tails up.
37
00:02:16,719 --> 00:02:20,400
Heart pose forward and
we have spinal extension.
38
00:02:20,400 --> 00:02:24,110
When we exhale,
we have that same strong core connection
39
00:02:24,110 --> 00:02:26,900
as we round through the back body for
spinal flexion.
40
00:02:28,200 --> 00:02:29,057
One more together.
41
00:02:29,057 --> 00:02:30,287
This is called cat cow.
42
00:02:30,287 --> 00:02:34,853
So as we tip the tail bone up and
pull the chest forward, cow tilt.
43
00:02:34,853 --> 00:02:41,370
And we as round to the side, cat stretch,
cuz it resembles a Halloween cat.
44
00:02:41,370 --> 00:02:44,219
And now that we've gotten
that space in our spine,
45
00:02:44,219 --> 00:02:47,672
we're gonna split the difference and
come to a neutral side.
46
00:02:47,672 --> 00:02:52,486
We always wanna support our low back
with the strength of the core, but
47
00:02:52,486 --> 00:02:55,351
today's focus is streamlining the abs.
48
00:02:55,351 --> 00:02:58,180
Pull the belly in and
keep your focus there.
49
00:02:58,180 --> 00:03:00,794
Extend the left leg back,
so we've got the core.
50
00:03:00,794 --> 00:03:03,043
We've got the stability in our upper body.
51
00:03:03,043 --> 00:03:05,160
We're gonna add the glutes.
52
00:03:05,160 --> 00:03:08,369
Lift that left leg from
the strength of the seat.
53
00:03:08,369 --> 00:03:11,478
Now if you're feeling challenged,
you're gonna keep both hands down.
54
00:03:11,478 --> 00:03:14,629
But if you wanna kick it up a notch,
this is an intermediate flow here.
55
00:03:14,629 --> 00:03:16,682
You can reach the opposite arm forward.
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00:03:16,682 --> 00:03:20,320
We're gonna keep that core strong and
get some gluteal lifts.
57
00:03:20,320 --> 00:03:22,141
Lets lift that leg.
58
00:03:22,141 --> 00:03:24,669
Up an inch, we'll go for
five more lifts here.
59
00:03:24,669 --> 00:03:31,722
Up one, two, three, four and five.
60
00:03:31,722 --> 00:03:35,504
Now we're gonna stay strong in the core,
the upper body and the glutes and
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00:03:35,504 --> 00:03:37,226
we're gonna add the hamstring.
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00:03:37,226 --> 00:03:41,469
So bend the knee, engage the core and
give me five little presses here.
63
00:03:41,469 --> 00:03:48,614
Up one, two, three, four and five.
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00:03:48,614 --> 00:03:51,520
Find that nice length through the spine.
65
00:03:51,520 --> 00:03:55,220
Come to neutral and
we'll do one cat cow stretch.
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00:03:55,220 --> 00:03:57,689
Exhale, round the back
like a Halloween cat.
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00:03:58,870 --> 00:04:00,710
Core strength there.
68
00:04:00,710 --> 00:04:03,430
And on the inhale,
the front abdominal wall gets a nice
69
00:04:03,430 --> 00:04:07,000
stretch which is a little
relief as we open the heart.
70
00:04:07,000 --> 00:04:07,500
Cat tilt.
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00:04:08,540 --> 00:04:11,150
Neutral spine, we're ready for side two.
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00:04:11,150 --> 00:04:15,110
So, the key to getting gluteal work is
really extending through that back heel.
73
00:04:15,110 --> 00:04:18,121
The key to getting core work
is engaging the belly and
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00:04:18,121 --> 00:04:22,303
the key to the upper body is stacking
shoulders over elbows over wrists.
75
00:04:22,303 --> 00:04:24,367
I believe in you, so
we're going to go ahead and
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00:04:24,367 --> 00:04:27,169
try reaching the opposite arm
forward as we float that back leg.
77
00:04:27,169 --> 00:04:29,777
Remember, you can always
set the hand down.
78
00:04:29,777 --> 00:04:32,442
As soon as we defy gravity,
the seat is working.
79
00:04:32,442 --> 00:04:38,691
So let's add a few lifts here and
we'll go for five more, four more.
80
00:04:38,691 --> 00:04:42,090
Up three, two, hold on one.
81
00:04:42,090 --> 00:04:45,336
It's almost like you're making
a fist with that butt cheek.
82
00:04:45,336 --> 00:04:47,522
Engaging, lifting and shaping the seat.
83
00:04:47,522 --> 00:04:50,131
Go ahead and bend the knee,
adding the hamstring and
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00:04:50,131 --> 00:04:52,760
we'll take five strong lifts here.
85
00:04:52,760 --> 00:04:58,164
Remembering to keep your core nice and
engaged, stabilizing the spine.
86
00:04:58,164 --> 00:04:59,170
There's our last one.
87
00:04:59,170 --> 00:05:03,560
Let's find a nice big extension and
this may remind you of warrior three, so
88
00:05:03,560 --> 00:05:05,213
it's a great prep for that.
89
00:05:05,213 --> 00:05:09,484
Hands down, knees down and
take a child's pose.
90
00:05:09,484 --> 00:05:16,086
[SOUND] I always like to take a nice,
deep exhale, kinda clear the palette.
91
00:05:16,086 --> 00:05:19,127
For our next pose which is
going to be a four armed plank,
92
00:05:19,127 --> 00:05:20,895
adding some of those leg lifts.
93
00:05:20,895 --> 00:05:23,310
Little more in the core and the lats.
94
00:05:23,310 --> 00:05:26,978
So we're gonna bring the elbows down,
palms plant.
95
00:05:26,978 --> 00:05:30,987
One leg at a time,
you extend the legs back.
96
00:05:30,987 --> 00:05:34,978
The alignment for forearm plank is
exactly the same as regular plank.
97
00:05:34,978 --> 00:05:37,569
Lengthen the spine and
strengthen the core.
98
00:05:37,569 --> 00:05:39,545
Now, this is already an advanced pose.
99
00:05:39,545 --> 00:05:43,060
So if you wanna add a little bit more,
you float the left leg.
100
00:05:44,140 --> 00:05:47,690
Bend the knee in half and
we're gonna take ten little hamstring, and
101
00:05:47,690 --> 00:05:48,600
gluteal lifts here.
102
00:05:49,610 --> 00:05:51,990
So, be sure you keep breathing.
103
00:05:51,990 --> 00:05:54,011
There's five, five more to go.
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00:05:54,011 --> 00:05:59,312
Lift it up, last four, three, two.
105
00:05:59,312 --> 00:06:01,496
And as you hold on one,
extend the leg straight.
106
00:06:01,496 --> 00:06:06,064
Maybe you feel the shoulders, the core,
the lats, the side of the waist.
107
00:06:06,064 --> 00:06:07,159
All good things.
108
00:06:07,159 --> 00:06:09,731
Now, I'm gonna stay here in forearm plank.
109
00:06:09,731 --> 00:06:14,044
If you need a rest between sides,
find a child's pose and then come back and
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00:06:14,044 --> 00:06:14,601
rejoin.
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00:06:14,601 --> 00:06:17,584
So, there's always a level
that's accessible for you.
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00:06:17,584 --> 00:06:19,415
Float the opposite leg.
113
00:06:19,415 --> 00:06:24,700
Bend the knee and those same ten glute,
and hamstring presses.
114
00:06:26,100 --> 00:06:28,130
Good, feel that lift.
115
00:06:28,130 --> 00:06:29,946
We have five more to go.
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00:06:29,946 --> 00:06:32,725
Keep the core strong, last four.
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00:06:32,725 --> 00:06:35,576
There's three,
building a lot of heat here together.
118
00:06:35,576 --> 00:06:37,914
Two, one.
119
00:06:37,914 --> 00:06:41,550
Back to forearm plank, knees down.
120
00:06:41,550 --> 00:06:44,701
Sit back on the heels and
take a little bit of a breath.
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00:06:44,701 --> 00:06:48,646
We're half way through and already really
energized in the core, the seat and
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00:06:48,646 --> 00:06:49,199
the arms.
123
00:06:49,199 --> 00:06:52,284
We're gonna flip that
forearm plank on its side.
124
00:06:52,284 --> 00:06:54,112
So, let's try it together.
125
00:06:54,112 --> 00:07:00,055
We set up for forearm plank and then
we roll to the outer edge of the foot,
126
00:07:00,055 --> 00:07:02,544
and take the opposite arm up.
127
00:07:02,544 --> 00:07:03,496
Pretty advanced pose.
128
00:07:03,496 --> 00:07:07,783
So if you need a kickstand level one,
you just step that top foot down for
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00:07:07,783 --> 00:07:09,293
a little extra support.
130
00:07:09,293 --> 00:07:12,172
If you're feeling strong today,
keep the balance.
131
00:07:12,172 --> 00:07:14,609
We're gonna bring that top
hand behind the head and
132
00:07:14,609 --> 00:07:17,564
we're gonna take traditional
curls with the fitness flare.
133
00:07:17,564 --> 00:07:19,991
So, we're here in our side forearm plank.
134
00:07:19,991 --> 00:07:22,440
Exhale, twist just the upper body.
135
00:07:22,440 --> 00:07:25,610
Elbow to elbow and then open.
136
00:07:25,610 --> 00:07:26,635
Let's try few more.
137
00:07:26,635 --> 00:07:30,523
Exhale, twist and open.
138
00:07:30,523 --> 00:07:36,249
So when we twist, that rotation in
the spine, we are using our obliques.
139
00:07:36,249 --> 00:07:38,711
Internal and external obliques.
140
00:07:38,711 --> 00:07:42,859
Of course, the transverse core which is
the innermost layer of our abdominals is
141
00:07:42,859 --> 00:07:45,360
working pretty hard too
to stabilize the spine.
142
00:07:46,510 --> 00:07:47,540
Great, let's reach it up.
143
00:07:48,770 --> 00:07:50,140
Come back through center.
144
00:07:51,330 --> 00:07:54,020
Knees down, sit back on the heels.
145
00:07:54,020 --> 00:07:57,265
So you probably feel that
supporting shoulder a lot, as well.
146
00:07:57,265 --> 00:07:59,132
Let's go ahead and take side two.
147
00:07:59,132 --> 00:08:03,179
Be sure you're setting up a nice
strong base here in forearm plank,
148
00:08:03,179 --> 00:08:04,530
strength in the core.
149
00:08:05,660 --> 00:08:10,286
From here, you start to roll to
the outer edge and stack it up.
150
00:08:10,286 --> 00:08:12,262
Right away, you may need that kickstand.
151
00:08:12,262 --> 00:08:15,512
Please feel free to take it as
you build strength and stamina.
152
00:08:15,512 --> 00:08:19,150
If you're feeling good,
I want you to stack it up.
153
00:08:19,150 --> 00:08:22,360
Engage the core and
bring the opposite hand to the head.
154
00:08:22,360 --> 00:08:25,590
Try to keep the hips steady, so
the twist comes from the true waist.
155
00:08:26,670 --> 00:08:30,483
Exhale, twist and inhale, open.
156
00:08:30,483 --> 00:08:31,596
So, what are we doing?
157
00:08:31,596 --> 00:08:37,160
Well, rotation and mobility in the spine
is imperative to health and wellness.
158
00:08:37,160 --> 00:08:39,514
It's the main part of functional movement.
159
00:08:39,514 --> 00:08:43,459
There's no point in being super fit,
if we can't touch our toes or bend over.
160
00:08:43,459 --> 00:08:44,870
Put on our socks.
161
00:08:44,870 --> 00:08:47,368
So, that's why we do this work.
162
00:08:47,368 --> 00:08:49,907
And then of course,
the benefit is streamlining the waist.
163
00:08:49,907 --> 00:08:53,799
Narrowing the waist and
getting that physique we're looking for.
164
00:08:53,799 --> 00:08:56,440
Let's come back to forward plank.
165
00:08:56,440 --> 00:08:59,743
Knees down, sit back.
166
00:08:59,743 --> 00:09:02,132
I'm feeling pretty juiced
up in my upper body.
167
00:09:02,132 --> 00:09:05,362
So we're gonna go ahead and
bring it to our last pose here
168
00:09:05,362 --> 00:09:09,786
which is a combination of that boat,
and half boat from our first sequence.
169
00:09:09,786 --> 00:09:12,722
So, we're gonna take
a nice comfortable seat.
170
00:09:12,722 --> 00:09:16,120
I want you to take a couple of
shoulder rolls down the back.
171
00:09:16,120 --> 00:09:21,230
I want you to honor your core for doing
all this hard work and all this stability.
172
00:09:21,230 --> 00:09:23,430
Arms forward, palms up.
173
00:09:23,430 --> 00:09:24,830
Take a breath.
174
00:09:24,830 --> 00:09:28,636
So you remember our flow from
the top of this practice,
175
00:09:28,636 --> 00:09:33,374
we inhale lift and then we exhale
roll down one vertebrate at a time.
176
00:09:33,374 --> 00:09:38,075
We inhale lift up and we exhale,
roll down and level one.
177
00:09:38,075 --> 00:09:38,889
Level one, two.
178
00:09:38,889 --> 00:09:40,662
This is a great place to stay.
179
00:09:40,662 --> 00:09:42,754
If you're with me,
we're gonna add on a bit.
180
00:09:42,754 --> 00:09:46,833
We're gonna try to hold here in boat,
strong core, long spine.
181
00:09:46,833 --> 00:09:53,710
Bend the knees and we're gonna add
extension, and then a bent leg left.
182
00:09:53,710 --> 00:09:55,220
Three more like that.
183
00:09:55,220 --> 00:09:59,892
Exhale here, inhale as you lift.
184
00:09:59,892 --> 00:10:01,725
Exhale and inhale.
185
00:10:01,725 --> 00:10:04,189
And even though our focus is on the core,
186
00:10:04,189 --> 00:10:07,320
we are actually getting
full body work head to toe.
187
00:10:08,340 --> 00:10:13,320
Let's hold it in half boat and here is
that kinda grand finale about core work.
188
00:10:13,320 --> 00:10:16,055
We're gonna take one leg
up catch behind the thigh.
189
00:10:16,055 --> 00:10:19,561
Pull the belly in and
try to keep the chest curling up, so
190
00:10:19,561 --> 00:10:23,602
that your shoulder blades are off the mat,
then we switch legs.
191
00:10:23,602 --> 00:10:24,611
Catch the opposite leg.
192
00:10:24,611 --> 00:10:28,568
You wanna reach through each leg,
engage the belly and curl up.
193
00:10:28,568 --> 00:10:34,524
So level one, two, you get to catch
the leg that's coming in on each exhale.
194
00:10:34,524 --> 00:10:36,120
Same as we began.
195
00:10:36,120 --> 00:10:39,551
I want you to think about drawing
that navel right into the spine.
196
00:10:39,551 --> 00:10:42,917
Level two, as you start to
practice with me more and more,
197
00:10:42,917 --> 00:10:44,647
you won't need those hands.
198
00:10:44,647 --> 00:10:47,273
You'll be able to keep your
heart center lifted and
199
00:10:47,273 --> 00:10:50,880
your legs moving all from
the strength of that core.
200
00:10:50,880 --> 00:10:55,440
Level three, if you still need a little
more for the last few, let's take a twist
201
00:10:55,440 --> 00:11:01,230
where we twist toward the lifting leg and
we'll just do a few of these together.
202
00:11:01,230 --> 00:11:03,118
Make sure you're breathing.
203
00:11:03,118 --> 00:11:04,328
Let's try two more each side.
204
00:11:04,328 --> 00:11:09,599
Twist it and the last few breaths
are always the most challenging,
205
00:11:09,599 --> 00:11:13,755
so require the biggest smile and
come all the way up.
206
00:11:13,755 --> 00:11:17,469
Just when you think you can't get
a great core workout in ten minutes.
207
00:11:17,469 --> 00:11:20,000
Yoga is so focused on the core.
208
00:11:20,000 --> 00:11:22,268
So, I hope you enjoy today's flow.
209
00:11:22,268 --> 00:11:26,640
Designed to streamline our body,
streamline our focus and get us good and
210
00:11:26,640 --> 00:11:27,353
centered.
211
00:11:27,353 --> 00:11:29,824
I look forward to seeing
you back here on the mat.
212
00:11:29,824 --> 00:11:34,779
[MUSIC]
NULL