Hard Core Yoga Sequence

So, at the end of the day, all of my yoga sequences are Hard Core. By that, I mean I ask a lot of my students: flow, breath, and attention. By my sequence post title, however, I mean that this is a sequence for strengthening your core. I tend to teach more "Core" classes in the winter (it's a good way to heat up quickly), but that doesn't mean it's not fun to throw them into summer classes too. As the weather outside heats up, let your internal temperature turn on as well!

  1. Begin practice by lying facing down on the ground
  2. Inhale pushing yourself up to Plank
  3. In Plank, imagine your heels pushing back towards the ground
  4. Inhale, in Plank, coming onto tiptoes, shoulders forward of hands
  5. Move heels hack and forth, engaging core to keep torso in one plane
  6. Exhale to Adho Mukha Svanasana (Downward Facing Dog Pose)
  7. Pedal heels, warm up legs and hips
  8. Tadasana (Mountain Pose)
  9. Uttanasana (Standing Forward Fold)
  10. Step back to low lunge
  11. High lunge
  12. Inhale, raising arms up above head, exhale to lower. Continue with breath. Note: instead of holding the arms up by using the over-worked lower back, imagine that the core is being used to keep the arms moving and above head
  13. Ardha Chandrasana (Balancing Half Moon)
  14. Virabhadrasana III (Warrior III)
  15. Parivrtta Ardha Chandrasana (Revolved Balancing Half Moon)
  16. Move between Half Moon and Revolved Half Moon, using the core to pivot
  17. Step back to Low Lunge
  18. High lunge
  19. Interlock fingers behind torso for chest opener
  20. Parsvottanasana (Intense Stretch)
  21. Trikonasana (Triangle Pose)
  22. Parsvottanasana
  23. Parivrtta Trikonasana (Revolved Triangle Pose)
  24. Move between Triangle and Revolved Triangle, using the core to pivot
  25. Virabhadrasana II (Warrior II)
  26. Vinyasa to Tadasana
  27. Repeat steps 9-26
  28. Come down to seated
  29. Janu Sirsasana (Seated Head to Knee Pose)
  30. Upavishta Konasana (Seated Wide Angle Pose)
  31. Repeat steps 29 and 30 on other side
  32. Paschimottanasana (Seated Forward Fold)
  33. Halasana (Plow Pose)
  34. Setu Bandhasana (Bridge Pose)
  35. Supta Matsyendrasana (Reclined Twist). Repeat other side
  36. Savasana
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