Core Strengthening Sequence
Hello everyone. Hope you had a fabulous holiday week and enjoyed time with your friends and family. One on my favorite ways to integrate my training as a Pilates instructor into my yoga teaching and practice is adding core awareness throughout my sequencing. I also love core work in the winter (when it is hard to get warm) because it awakens the heat in the body. (and after eating all those yummy cookies my grandmother made and sent home with us!!) I took a my favorite weekly yoga class at Lighten Up Yoga Monday evening from Lillah Schwartz and the class did just that. This sequence is inspired by the class I took last evening. Hope you enjoy! Cheers!
- Sukasana Comfortable Seated Posture
- Single leg Apanasana Knees to Chest Pose 3-4 times each leg
- Supta Padangusthasana I Reclining Big Toe Pose 1
- Supta Padangusthasana II Reclining Big Toe Pose 2
- Supta Padangusthasana III Reclining Big Toe Pose 3
- Double leg lowers - Stretch both arms overhead and press the backs of the hands strongly into the floor. Lengthen both legs to the ceiling and energize through the soles of the feet. Exhale, slowly and with control lower the legs all the way to the mat. Bend the knees back to the chest and repeat 3-5 times. Be sure to keep the back flattening into the mat and zip the pubic bone to the navel as the legs lower. **If you would like an added challenge, lower the legs 1/3 of the way down as you exhale and hold as you inhale. Lower another 1/3 of the way down. Hold as you inhale. Exhale lower 2 inches above the mat. Hold as you inhale. Repeat this variation 2-3 times.
- "yogic" crunches to the center - Cross arms over chest and grab elbows. Keep both feet flat on the mat. Exhale, curl up to a "crunch" position and hold for 5 breathes. Repeat 5 times.
- oblique "yogic" crunches - Cross arms over chest and grab elbows. Keep both feet flat on the mat. Exhale, curl up to a "crunch" position and rotate the right rib over toward the left knee. Hold for 5 breathes. Repeat 2 times each side.
- Matsyasana Fish Pose - repeat 3 times
- Uttana Padasana Intense Leg Stretch
- Jathara Parivartanasana Twisted Stomach Pose
- Adho Mukha Savasana Downward Facing Dog
- Forward High Lunge on right
- Adho Mukha Savasana Downward Facing Dog
- Forward High Lunge on left
- Adho Mukha Savasana Downward Facing Dog
- Vasisthasana Side Plank Pose
- Adho Mukha Savasana Downward Facing Dog
- Uttanasana Standing Forward Bend
- Utthita Hasta Padangusthasana to the front Standing Extended Hand to Big Toe Pose
- Utthita Hasta Padangusthasana to the side Standing Extended Hand to Big Toe Pose
- Prasarita Padottanasana I Wide Angle Standing Forward Bend
- Halasana Plow Pose
- Salamba Sarvangasana I Supported Shoulder Stand
- Eka Pada Sarvangasana I One-Legged Shoulder Stand
- Savasana - Rest Pose
