In a fluid yoga class that features twists to stimulate digestive fires and build core strength, you’ll move through lunges, warriors, and plank pose variations to activate the stabilizing muscles that support the low back.

This class is excellent for anyone sitting at a desk all day to encourage strengthening the muscles around the lumbar and abdomen.

Style: Core

Duration: 20-minutes

Level: open

Props: 2 blocks

Focus: twists

Location: Vancouver, BC

Music: It Feels Like Yesterday Spotify Playlist

Wave 1:

Tadasana (mountain pose)

Inhale, root the heels down, exhale, soften the shoulders and lift the heart (repeat for three rounds)

Urdhva Hastasana (upward salute)

Uttanasana (standing forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation

Skandasana (side lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation facing the back of the mat

Skandasana (side lunge)

Prasarita Padottanasana (wide-legged standing forward fold)

Adho Mukha Svanasana (downward dog)

Phalakasana (plank pose)

Chaturanga push-ups x 8

Adho Mukha Svanasana (downward dog)

Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation

Skandasana (side lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation

Skandasana (side lunge)

Sit down with legs extended, facing the back of the mat

Fisherman’s Pull

• Sit with knees bent and feet on the ground
• Begin with your hands next to your right hip.
• Inhale, reach your arms out in front of you and over to the left (as if you were pulling a fishing net onto a boat)
• Exhale, and lean back on a diagonal.
• Alternate from side to side for eight rounds.

Fisherman’s Pull Pulses:

• Sit with your feet on the ground and your knees bent.
• Rotate the torso towards one side and lean back on a diagonal for ten rounds.

Paschimottanasana (seated forward bend)

Ardha Purvottanasana (reverse tabletop)

bhujangasana (cobra)

Adho Mukha Svanasana (downward dog)

Uttanasana (standing forward fold)

Ardha Uttanasana (half lift)

Urdhva Hastasana (upward salute)

Tadasana (mountain pose)

Wave 2:

Urdhva Hastasana (upward salute)

Uttanasana (standing forward fold)

Ardha Uttanasana (half lift)

Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation:

• Exhale, left hand to heart, left elbow comes to the outside of the front knee. Right arm reaches up.
• Inhale, return to high lunge, and reach arms overhead.
• Repeat x 6 rounds

Skandasana (side lunge)

Anjaneyasana (lunge) facing the back of the mat

Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation:

• Exhale, left hand to heart, left elbow comes to the outside of the front knee. Right arm reaches up.
• Inhale, return to high lunge and reach arms overhead.
• Repeat x 6 rounds

Skandasana (side lunge)

Adho Mukha Svanasana (downward dog)

Phalakasana (plank pose)

Chaturanga push-ups x 8 OR hold plank

Virabhadrasana B (Warrior 2)

Modified Parsvakonasana (modified side-angle pose)

Trikonasana (triangle pose)

Virabhadrasana B (Warrior 2)

Modified Parsvakonasana (modified side-angle pose)

Trikonasana (triangle pose)

Ardha Purvottanasana (Reverse tabletop)

Fisherman’s Pull

• Sit with knees bent and feet on the ground
• Begin with your hands next to your right hip.
• Inhale, reach your arms out in front of you and over to the left (as if you were pulling a fishing net onto a boat)
• Exhale, and lean back on a diagonal.
• Alternate from side to side for eight rounds.

Fisherman’s Pull Pulses:

• Sit with your feet on the ground and your knees bent.
• Rotate the torso towards one side and lean back on a diagonal for ten rounds.

Floor Poses

Paschimottanasana (seated forward bend)

Backbend of your choice:

• Urdhva Dhanurasana (wheel pose),
• Setu Bandha Sarvangasana (bridge pose),
• Supported bridge (hold for five breaths)

Supta Baddha Konasana (reclined bound angle pose)

Windshield Wiper Twist

Ananda Balasana (happy baby)

Baddha Konasana (bound angle pose) is a seated variation with a twist

Cat cow variation in baddha konasana

Closing: Hands to heart.