See also Baptiste Yoga: 8 Warming Winter Poses Crescent Lungeįrom your core strength, step your right foot to your right thumb. See also Baptiste Yoga: 9 Poses for Strong, Toned Glutes Plank CurlĮxhale, plant your right hand to the top of your mat, bend your right knee into your nose, and lift your low belly. Flex both feet, press down into your mat, and arc your hips high. Inhale, open your right arm up to the sky, and press your right foot to your inner left thigh, creating Tree legs. Ground down through your left hand, and turn the outer edge of your left foot to the mat. See also Baptiste Yoga: 10 Poses for Strong Arms Side Plank with Tree Legs With an exhale, plant your left hand to the top of your mat, bend your right knee and hug it into your chest to recenter in Side Plank variation.
To modify, you can either keep your right knee bent or place the pinkie edge of your right foot on the ground. Kick your right heel straight out from your hip and spread your toes. Press your tailbone toward your heels, and hug the pit of your belly up and in. Inhale, lift your left arm toward the sky, keeping your core engaged and right leg lifted. Root down through your right hand and spin your left heel and inner arch to the mat. See also Baptiste Yoga: 10 Poses for Strong Abs Side Plank with Extended Leg Engage your low belly and lift your knee high as you connect to your left arm. Ride your exhale forward into a Plank variation, touching your right knee to your left tricep. See also Baptiste Yoga: Advanced Sequence to Get Your Heart Pumping Plank Twist Lengthen from your right wrist through your right heel. Align both hip bones toward the ground, flex your lifted foot, and turn all five toes to face the mat. Move from your core strength, and firm your leg muscles to the bone so your leg is high, straight, and strong. Start in Downward-Facing Dog, and on your inhale, lift your right leg up and back. After you complete the sequence, I recommend finishing with 10 breaths in Half Pigeon on each side, a Seated Forward Bend, and a supine twist on each side. Before you begin this sequence, warm up with at least 3 rounds of Sun Salutation A and Sun Salutation B. To build even more heat and flow, move through the sequence two or three more times at one breath per movement.
I recommend holding each pose for five breaths the first time through as you explore each pose. Generate ujjayi breath to set the rhythm for your twisting flow. Bonus: Twisting poses also rinse the body and vital organs of toxins and excess.
This twisting flow sequence will help you get deep into your core to unlock power, strength, and lightness. Powerful abdominal muscles help to create more ease and efficiency in your movements and transitions both on and off the mat. The core is the power center within the body, and core strength impacts every pose. Master Baptiste Yoga teacher Leah Cullis, who leads YJ’s online course Pillars of Power Yoga, demonstrates the following “Twist and Flow” sequence, which will fire up your core and unlock your inner power.
#Core yoga sequence full
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