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This is a quick core blasting yoga class that you can do with just a mat, no additional props.
I know you’re short on time so without further ado, roll out your mat and make your way through these 7 poses and short sequences.
1. Cat/Cow – Begin on hands and knees, setting up in table top pose. Spread the fingers wide and shift more weight in to the fingertips and knuckles than in the wrists. Start warming up your spine here. Inhale to drop the belly, lift the gaze and the tailbone. Exhale, rounding the spine and tucking the chin towards the chest. Starting to wake up the abdominals, as well as expanding and broadening through the chest as you move through several rounds of cat/cow. Return to neutral table top, point the toes back behind you (if they aren’t already). Push in to the tops of your feet, lifting the shins a couple of inches from the floor. Engage the core and think about lifting the low belly towards the low back. Keep the crown of the head reaching forwards, sliding the shoulder blades down your back. Set the knees down.
2. Puppy/Sphinx – From table top, walk the hands forward. Melting both the forehead and the chest towards the mat. Extend the arms in front of you. Keep the hips over the knees. Getting some opening through the shoulders. After holding for a moment in puppy, start to transition to sphinx. Slide forward on to the belly, spread your fingertips wide. Untuck the toes and keep the lower body heavy on the mat. Open and lift the chest, squeezing the shoulder blades back behind you. Hold here for another moment, then lower down. Take three baby cobras. Lifting chin, chest and hands off of the mat on your inhale. Keeping the toes connected to the mat as you do so. Squeezing the shoulder blades together as you lift up.
3. Plank/Downward Dog – Bring the hands underneath the shoulders, tuck the toes, lift the knee caps from the mat. Reach the tailbone towards the heels as you push up into a plank. Exhale, shift the hips up and back into downward dog. Paddle out the feet for a few rounds here. Inhale, lift the heels as high from the mat as you can. As you exhale, push the heels down towards the ground. After a few rounds, add in a ripple forward to plank on your inhale. Returning to downward dog on your exhale. Do this for 3 more rounds.
4. Side Plank/Three-Legged Dog – Drop your right knee down, and roll to the inner edge of your left foot. Reach your left arm up towards the sky, coming in to a modified side plank. Pushing in to your left foot, try and lift the the hips higher. See if you can float the right leg up from the ground. Return your left hand to the mat, then sweep the right leg up and back to three-legged dog. Bend your right knee, opening up the hip. Inhale, reaching the foot up high. Exhale, shift forward to plank as you draw the knee to the nose. Move through a few rounds of this, holding tight on your final round.
5. Low Lunge – Step your right foot through between the hands. Bring your back knee down to the floor. Reach the hands up towards the sky, then bend the elbows in to cactus arms. Shift the hips down and forward into low lunge. Take a version of cat/cow here. Inhaling, to open the chest and squeeze your shoulder blades back behind you. As you exhale, round and contract as you bring your forearms together. Move through a few rounds with your breath. Bring the fingertips down to the mat.
Take a vinyasa, then repeat 3 through 5 on the other side.
6. Forearm Plank/Locust – From table top, bring the forearms to the mat. Plant the palms flat on the mat, bringing the elbows slightly narrower than shoulder width. Extend the legs back and take the feet a bit wider than hip width. Inhale in your forearm plank. As you exhale, drop the hips and heels to the right. Inhale back to center, exhale to the left. Keep your hips low, and the crown of the head reaching forward. Take about 5 on each side. Once completed, drop the hips to the floor, and untuck the toes. Start to slow the heart rate down. Reach your arms back at your sides, with the palms facing down. As you reach the fingers back, peel the upper body off of the mat. If your lower back feels okay, you can also lift the legs up. Exhale to release.
7. Bridge/Side Twists – Flip over on to your back. Bend your knees and bring the feet to the floor about hip width apart. Release the arms down at your sides. Push your feet in to the ground as you curl the tailbone up. Lifting hips, low back and mid back in to bridge. Squeeze in through the inner thighs. Root the heels down, and drag them back in the direction of your shoulders. Squeeze and lift higher. Lower the hips back down. Then lift the feet and float the shins parallel to the ground. Open the arms out to the sides in to a T, with the palms facing down. Push your low back in to the floor. Ensure the knees stay directly over the hips as you imprint the back. Drop the knees about 45 degrees towards the right side. Inhale to center, exhale to the left. Repeat a few times, engaging the core.
Prefer to be walked through this short core workout by my voice? Click through to the video below.
Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.