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Get Strong (17-mins) Core

A short core class that features a resistance band to build strength in the glutes and core muscles. This class is great for anyone who wants to target the deep core stabilizers and outer glutes—the muscles that help create stability in the spine and lower back. This class opens with classic sun salutations. Move through five core strengthening exercises and four cooling postures before taking a brief savasana to close your practice.

In addition to strengthening the abdominal wall, core work aids in digestion, elimination, alleviates back pain and stimulates circulation to the internal organs. 

Style: Core Yoga

Duration: 17-minutes

Level: open

Props: 1 resistance band (optional)

Focus: core strengthening to target the rectus and transverse abdominals and obliques.

Location: Vancouver, BC

Music: Spotify Playlist – Get Strong

2x Sun Salutations – flow on your own or follow the cues

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Repeat the same sequence on the other leg.

Core exercise 1

Setu Bandha Sarvāṅgāsana (bridge pose) variation with the resistance band at your thighs

  • Lift your hips off the ground and press your feet into the ground.
  • Breathe into the front of your pelvis.
  • Inhale at the top with your pelvis lifted
  • Exhale and lower your pelvis about ¾ of the way
  • Keep pressing your knees and thighs out into your band to create resistance.

Benefits:

  • Strengthens the gluteal muscles and the core stabilizers that protect the low back.
  • Strengthens the hamstrings and quadriceps.

Core exercise 2

Setu Bandha Sarvāṅgāsana (bridge pose) variation with the resistance band at your thighs

  • Flutter the knees outwards and inwards
  • Keep pressing the band out to engage the outer glutes.

Benefits:

  • Specifically targets glute med, which is the outer glute on the buttock to support the front and back of the pelvis.
  • Strengthens the gluteal muscles and the core stabilizers that protect the low back.
  • Strengthens the hamstrings and quadriceps.

Core exercise 3

Yogi situps with the resistance band at your feet.

  • Place the resistance band at the soles and tops of the feet
  • Take your feet up off the ground, so they are in line with your knees.
  • Press your feet outwards into the resistance band.
  • Take your hands behind your head.
  • Inhale and lift the knees a little bit higher.
  • Exhale and curl your shoulder blades and head up from the ground.
  • Inhale and lift the knees and heart a little bit higher.
  • Exhale and suck your belly button into your spine.
  • Inhale and lift your heart a little bit higher.
  • Exhale and lower your head and shoulders to the ground.
  • Repeat several cycles.

Benefits:

  • Strengthens the core stabilizers, which are the deep abdominal muscles that support the low back and pelvis.
  • Pressing into the resistance band engages the outer glutes.

Core exercise 4

Bicycle crunches with the resistance band at your feet.

  • Inhale and take your head and shoulders up from the ground
  • Exhale and twist to one side, bend your knee and take the opposite elbow to knee
  • Inhale and lift your knee to elbow and hold
  • Exhale and twist to the same side
  • Inhale one more time
  • Exhale and come to the center with shoulders and hips aligned.
  • Take 4 cycles alternating twisting to either side.

Benefits:

  • Target the transverse abdominal wall, the deep core muscles.
  • Supports the longevity of the pelvis, hips, and spinal column.
  • Targets the obliques, which are the muscles on the side of the abdominal wall

Core exercise 5

Double leg lifts

  • Bring your feet together and extend your heels toward the sky
  • Flatten your back on the ground from shoulders to the tailbone
  • Bring your hands to the ground beside your hips
  • Point your toes toward the sky and hug your ribs in
  • Inhale and lift the tailbone from the ground
  • Exhale and slowly lower your legs toward the ground
  • Inhale and lift the legs, so the feet are in line with the hips
  • Exhale and lower the legs to hover
  • Repeat and remember to keep your back flat on the ground

Benefits:

  • Strengthens the lower and upper abdominals, hamstrings, quadriceps, hip flexors, and the low back muscles.

Modifications:

Option to take this one leg at a time as opposed to both at the same time.

Cooling Poses

Reclined spinal twist

Knees to chest and rotate the knees in circles

Reclined Halfmoon pose

Savasana or seated meditation to close.

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