Yoga for the core

11201812_1205403246143572_3707342575064539143_nToday I designed a core sequence. Can be done in a dynamic way and with music. As always you can always rest in childpose in between. (*) are recoveryposes

  • Sun salutations
  • On feet
    • Chair
    • Warrior I
    • Warrior II / Flying warrior
    • Warrior III
  • On hands + feet
    • Downward dog
    • Downward dog three legged / threelegged with upperleg to side
    • Table top
    • Cat / cow
    • Table top / table top  arm + reverse leg up / Table top knee to elbow
    • Plank / Plank knee to elbow
    • Chaturanga Dadasana
    • Cobra (*)
  • On forearms + feet
    • Dolphin / Dolphin push up
    • Dolphin plank / 1 leg up / both feet to one side
  • On side
    • Side plank with dolphin arms
    • Side plank
  • Peak pose
    • Crow pose
    • Side crow
  • On butt
    • Boat pose (eg. 5 x 5 sec with a scale pose /  cross legged of stretched leg sitting lift up in between)
    • Boat pose knees to chest
    • Boat pose knee to reverse elbow
  • On belly
    • Sphinx
    • Cobra
    • Half Locust pose
    • Full Locust pose
  • On back
    • Crunches
    • Cicling in the air
    • Side crunches
    • (optional) Various poses like in this mini video
  • Resting
    • Wind removing pose (contracting every muscle in the body)
    • Savasana