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Strong Body, Mind, Spirit (28-mins) Core

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

  • Wrap the resistance band around your thighs above the knee
  • Bring your feet wider than hip-distance
  • Squeeze your glutes at the top
  • Press down into your heels as you do this
  • Inhale and lift and lengthen
  • Exhale and squat low as you can
  • Option to take hands at your hips or to prayer in front of the chest

Benefits:

  • Strengthens the legs, gluteal muscles, and core.
  • Activates the biceps and tropics with the resistance band.

 

Exercise 2

Jumping jacks with the resistance band at your ankles

  • Take the band around your shins toward the ankle
  • Inhale and reach your arms to the side and feet wide into the band
  • Exhale and draw your palms and legs back toward your midline

*Option to take toe taps instead of jumping jacks. 

Benefits:

  • Full body workout
  • Increases heart rate and builds heat
  • It targets the major muscles in the legs and core—especially if you use the band.
  • Improves heart health
  • Improves cardiovascular health

Exercise 3

Bicep curls with the resistance band

  • Stay standing and keep your feet about hip-distance
  • Tuck the band under the arch of one foot
  • Bring the opposite arm to the band
  • Pull the band diagonally across your shins
  • Repeat little pulses taking the band across the body
  • Keep your elbow bent and wide

*If you don’t have a band, take chaturanga pushups.

Benefits:

  • Strengthens the bicep muscles
  • Strengthens the pectorals

Exercise 4

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.

Cooling Poses

Reclined pigeon pose

Supine twist

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