Name: Playbook - Sarah Gluschke - Yoga workout for core strength
Uploaded: 2022-09-26T13:28:14.651Z
Duration: 15 min
Description: Yoga workout for core strength

Jennifer Glenn

This is a yoga inspired workout targeting the core muscles. Our core is at the center of our being and therefore strengthening it, will strengthen us as a whole being as well as preparing us for more advanced poses.

This workout consists of 3 rounds, each made up with 9 exercises. If 3 rounds are too much, feel free to adjust accordingly and repeat for only 1 or 2 rounds.

Start in high plank
- push the weight to the back into downward facing dog while taking the right hand to the left ankle
- return to high plank
- as you exhale shift the weight back into downward facing dog while reaching with your left hand for the right ankle

Downward facing dog toe taps

Start in downward facing dog. Lift off the right leg
- inhale here
- exhale draw the right knee towards the chest and shift the weight forwards into high plank

3 legged dog to knee-to-chest plank

Start in downward facing dog
- lift off the left leg into 3 legged downward facing dog 
- inhale there 
- exhale draw the knee into the chest while shifting the weight forwards into high plank

Start in a seated position
- Raise your arms and legs
- Slightly lean to the back
- Keep your core engaged 
- Focus on breathing
- Inhale in center, exhale move the arms to one side

Boat rows

Start in downward facing dog
- lift the right leg up
- exhale and draw the right knee forwards, shift the weight into high plank
- rotate over onto the whole left foot and the right hand
- extend the left arm up and the right leg away from your body, out to the side
- do 3 controlled pulses there, then return to the starting position

Fallen Star pulses

Start in downward facing dog
- lift the left leg up
- exhale and draw the left knee forwards, shift the weight into high plank
- rotate over onto the whole right foot and the left hand
- extend the right arm up and the left leg away from your body, out to the side
- do 3 controlled pulses there, then return to the starting position

Start in a laying position on your back
- press the lower back firmly on the ground and place the arms next to your body
- extend the legs away and slightly lift them off the ground
- bring a bend into the legs and begin the lift the lower back off the ground bringing the knees closer to the chest

Shoulder-stand roll ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out

Yoga workout for core strength

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