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Practice with Clara

Drawing In (21-mins) Core Yoga

A spicy core class inspired by Forrest Yoga, this class includes core work to target the abdominals, deep core stabilizers, and back body.

Style: Core Yoga

Duration: 20-mins

Level: open

Props: 1 block

Focus: core stabilizers, twists.

Location: Vancouver, BC

Music: Core Flow Spotify Playlist

Core Work 

Inspired by Forrest Yoga:

  • Bend your knees so that your shins are parallel to the ground and your heels align with your knees.
  • Press your palms to your thighs and your legs back into your hands.
  • Root your tailbone, waist, and back ribs into the earth
  • Stay here and breathe.
  • Inhale and press your hands and legs into each other, creating heat and resistance.
  • Exhale and extend one arm and leg, keeping the other arm and leg resisting.
  • Inhale as you are, with one side hovering off of the ground.
  • Exhale and bring your palm and thigh to each other.
  • Repeat five times on one side, and then switch.

Flow

Bharmanasana (tabletop)

  • Sufi grinds from all fours.
  • Wrist release to stretch the muscles along the forearms.

Adho Mukha Shvanasana (downward dog) with a block between the thighs

Phalakasana (plank pose) with a block between the thighs

  • Hold the plank for 8 breaths and squeeze the block as you exhale

Bujangasana (cobra) with a block between the thighs

  • Lift your fingertips as you rise for a baby cobra pose
  • Hug the block and breathe; option to stay here or
  • Lift your feet and legs from the ground

Phalakasana (plank pose) with a block between the thighs

Adho Mukha Shvanasana (downward dog) with a block between the thighs

Adho Mukha Shvanasana (downward dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Anjaneyasana (low lunge) variation

  • Inhale and lift your chest and fingertips
  • Exhale and twist to one side
  • Hold the twist and breathe 3 breathes
  • Each time you exhale, use your obliques to twist a little deeper

Anjaneyasana (low lunge) variation

  • Bring one palm to the back of your thigh
  • Bring the other hand up and gently back to lengthen the side body

Anjaneyasana (low lunge) variation with fingertips on the ground

Virabhadrasana 2 (warrior 2)

Shanti Virabhadrasana (peaceful warrior)

Virabhadrasana 2 (warrior 2)  facing the BACK of your mat

Trikonasana (triangle) facing the BACK of your mat

Anjaneyasana (low lunge) with fingertips on the ground – facing the BACK of your mat

Anjaneyasana (low lunge) variation – facing the BACK

  • Inhale and lift your chest and fingertips
  • Exhale and twist to one side
  • Hold the twist and breathe 3 breathes
  • Each time you exhale, use your obliques to twist a little deeper

Anjaneyasana (low lunge) variation – facing the BACK

  • Bring one palm to the back of your thigh
  • Bring the other hand up and gently back to lengthen the side body

Anjaneyasana (low lunge) variation with fingertips on the ground

Virabhadrasana 2 (warrior 2) – facing the BACK

Shanti Virabhadrasana (peaceful warrior) – facing the BACK

Virabhadrasana 2 (warrior 2)  facing the FRONT of your mat

Trikonasana (triangle) facing the FRONT of your mat

Anjaneyasana (low lunge) variation with fingertips on the ground

Adho Mukha Shvanasana (downward dog)

Adho Mukha Shvanasana (downward dog) with a block between the thighs

Phalakasana (plank pose) with a block between the thighs

  • Hold the plank for 8 breaths and squeeze the block as you exhale
  • OR take 8 chaturanga push-ups with the block

Adho Mukha Shvanasana (downward dog) with a block between the thighs

Adho Mukha Shvanasana (downward dog)

Core Work 

We’ll take 2 exercises from our back to strengthen the deep core stabilizers inspired by Forrest Yoga.

Exercise 1:

  • Come to lay on your back and take your heels to the sky
  • Spread your legs wide so your feet are far apart
  • Put a block in between your thighs and let it rest on your pubis
  • Bring your hands behind your head
  • Inhale and curl your tailbone and shoulders up from the ground
  • Exhale and press one palm to the block as you bring your legs together and squeeze the blocks between your thighs
  • Inhale and lift your tailbone and shoulders a little higher
  • Exhale and lower your shoulders and keep your feet wide
  • Repeat six cycles total, switching the hand that comes to the block

** You can do this activation with straight legs OR bend your knees to lighten the load on the low back. 

Exercise 2:

  • On your back, root the back of the ribs into the earth
  • Take eagle arms and legs
  • Inhale and lifte your tailbone from the earth
  • Exhale and curl your head and shoulders from the ground
  • Inhale and lift everything a little bit higher
  • Exhale end hug the belly in and up as you squeeze your arms and legs
  • Inhale and hug in as you lift the heart a little higher
  • Exhale and release
  • Repeat three cycles on one side, then switch the eagle wrap and take the other side three times, total

**If full eagle arms is not accessible, wrap your arms around yourself with your palms on your shoulders. 

Cooling Poses 

Lay on your back and gently wash your knees from side to side.

Seated meditation or savasana if you have the time to rest longer.