A core class strengthens the body’s key muscles, including the abdominals, glutes, legs, and biceps. This class includes some cardiovascular activity with jumping jacks to build heat and get the heart pumping. Situps, bicep curls, squats, all with a resistance band, round out your class. Open with sun salutations to connect to the breath. Close the practice with a hip opener and twist to release tension and unwind.
Style: Core Yoga
Duration: 28-minutes
Level: open
Props: 1 resistance band
Focus: core strengthening
Location: Vancouver, BC
Music: Spotify Playlist – Strong Body, Mind & Spirit
Opening Flow
Come to stand with your feet wider than hip-distance.
Bring your palms out wide to either side with your elbows tight to your waist.
Turn your palms upwards for Hasta Mudra—the symbol of reception.
Take one hand to your solar plexus and the other palm on top of it. This is where our third chakra lives—Manipura. At this chakra, we discover our will to power and our strength.
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.
Exercise 1
Squats with the resistance band at the thighs
Benefits:
Exercise 2
Jumping jacks with the resistance band at your ankles
*Option to take toe taps instead of jumping jacks.
Benefits:
Exercise 3
Bicep curls with the resistance band
*If you don’t have a band, take chaturanga pushups.
Benefits:
Exercise 4
Yogi situps with the resistance band at your feet.
Benefits:
Cooling Poses
Reclined pigeon pose
Supine twist