10 Minute Yoga Core
10 Minute Yoga Core Workout - work on core stability and strength anywhere. Learn how to breath in and hold the core to the midline. Practice on holding and moving out and then starting out and moving in.
Transcript
Welcome.
Today we're going to spend 10 minutes working and strengthening our yogic core.
Come join us.
Lie down on the floor on your back.
Your knees are pressed up toward the ceiling.
Your feet are flat on the floor.
In this neutral position,
Take a deep breath in.
Suck your belly button down and tuck your pelvis just a little bit up toward the ceiling.
Feel all of your ribs on your back on the floor.
Hold that breath and then release that down.
Again,
Inhale and suck everything down to the floor.
Belly button down,
Slight tilt in the pelvis.
Your lower ribs are hugging in.
Everything is flat on the floor.
Nothing can fit between your lower back.
Hold that and release.
Doing that two more times with your breath.
Big breath in.
Push everything down.
Ribs in.
Everything is hugging to the floor.
Everything is strong and sucking into the midline.
Release that and then one more breath in.
Feel everything down.
Nothing,
Nothing can fit between that lower back.
You are strong.
You are solid.
Then release that.
Wiggle around on your hips a little bit.
Get back to neutral spine.
Lift your feet up so your legs are perpendicular with the floor.
You are in an air chair.
Then lift your arms up also,
Straight up toward the ceiling.
Legs and arms are up toward the ceiling.
Take a deep breath in.
From this position,
Keep your arms and legs static and then push everything down toward the ground again.
Same as the first time.
It's just our arms are up,
Our legs are up.
Release that.
Inhale in.
Everything down.
Legs and feet are still up.
This time with an inhale,
Pull everything down.
Keep your breath in and slowly extend your left arm and your right leg.
So kind of doing a floor quadruped alternating.
And then pull those two back in.
Release that breath.
Do a quick in out.
Get a nice reset breath and then again inhale.
Everything sucks down toward the floor.
Staying with that right leg.
Right leg out.
Left arm out.
Hold that.
No breathing.
Just hold.
Slowly bring that back in.
Again,
Inhale,
Exhale.
Release everything.
One more time.
Inhale everything down.
Keep those ribs down as you extend your arm overhead and your leg out as far as you can.
Hold that.
And then release and come back.
Again,
Give yourself a little breath to reset.
Legs are still up.
Arms are still up.
Take a deep breath in.
Hug everything to the floor.
Feel the lower ribs on the floor.
Extend that left leg and the right arm this time out.
Slowly bring them back.
Inhale.
Take a breath.
Your next inhalation again.
Everything sucks down.
Hold that breath just for a little bit.
Extend that arm.
Extend that leg as much as you can.
Hold your core down.
Once you feel that lower back starting to lift up off the ground,
You stop.
That's your range of motion.
You do not go any farther.
Last time.
Big breath in.
Suck everything down.
Feel the ribs down.
Extending the left leg and the right arm and then coming back.
Release your hands down,
Your knees down,
Your legs down.
Go ahead and rock a little bit from side to side.
Just resetting that.
And then roll all the way over coming to tabletop.
In the tabletop position,
We're going to do that exact same motion.
It's just this time we're going to be on all fours instead of on our back.
So we're going to take a couple breaths here to get the rhythm again and then we're going to move our arms and legs just like the first time.
So take a deep breath in.
This time the belly button sucks up toward the ceiling.
Feel those lower ribs come in.
Your pelvic still tilts a little bit.
Nothing sagging,
Nothing hanging down.
Everything is firm and toward the midline.
Release that breath.
Kind of wiggle back and forth.
Get everything neutral.
Again,
Take a deep breath in.
Everything gets firm.
Ribs firm,
Belly button firm.
No sway in the lower back.
So once you have that movement down,
Release that.
Inhale in.
And this time you're going to hold that inhalation.
Left arm out,
Right leg out.
Try to keep really static.
And then release that.
Take a quick breath.
Then with your next inhalation,
Big breath in.
Suck it in.
Hold it.
And then staying with that side again.
Right leg and left arm holding out.
Hold it to the maximum.
And then release and reset that.
Quick breath.
Last time.
Breathe deeply in.
Everything is firm.
Hold that breath.
Send out your arm and opposite leg.
Get strong in your core.
Hold.
Release that side and take a rest breath.
Going to the other side.
Deep breath in.
Holding firm,
Strong.
Left leg this time and right arm.
And coming back.
Taking a quick breath.
Coming in,
Feeling those ribs in.
Once you have everything sucked in,
Go ahead and go.
Trying to send that arm and the leg out to the maximum while holding everything else firmly in your core.
Release that side down.
One last time.
Come in super strong.
Everything is steady.
Sending right out.
Right arm out and left leg out.
Hold that in.
Feel your core.
And then release down again.
Kind of wiggle from side to side.
Get everything reset.
So this time,
Instead of going out,
We're going to start out and then we're going to come in.
So again from tabletop.
Take your left arm out and your left leg out.
Now take a deep breath in.
Hold everything in.
And then on your inhalation while you're holding elbow and knee together.
So your left elbow and your right knee come together.
Try to dome up your back.
Hold that and then release and come out.
Take a quick breath.
Your arm and leg are out wide.
And then take a deep breath.
Keep those ribs.
Keep everything in.
Suck everything in.
Hold it.
Try to dome your back.
Be strong.
And then release that side.
Quick breath to reset.
Last one on this side.
Suck it all in.
Pull it in hard.
Everything goes up to the ceiling.
Your ribs are to the ceiling.
Your belly button's up to the ceiling.
Nothing sagging.
You're pulling up as much as you can.
Release that all the way down.
Come back to tabletop.
Do a little sway from side to side.
Take a deep breath.
Second side from tabletop.
Starting from the extension position.
So your right arm and your left leg are extended.
From here you start your breath.
You pull in.
Everything's tight.
Ribs in.
Belly button in.
And then elbow and knee come together under your body.
Push up in your lower back as much as possible.
Hold that.
Building strength.
And then release.
Let your breath come.
When you're ready for another big inhale,
Pull in.
Elbow and knee.
Super strong.
Hold that as much as you can.
And then release it out.
Last time.
Inhale.
Strong,
Strong.
Everything's up.
Ribs are in.
Everything is domed.
Being strong.
Pulling it up.
And then again,
Releasing down.
Coming back to tabletop.
Kind of swaying from side to side.
Give a nice rest breath or two.
And then roll back over and we're going to go back on our back again in our starting position.
So back on our back.
Knees are bent toward the ceiling.
Feet are on the floor.
Now that you've been exploring this and been working on this movement,
Coming back to the first simple one,
Take a breath in.
Feel how strong you are.
Feel your ribs naturally going down.
Your belly button naturally coming in.
Hold that for a moment again.
And then exhale and release.
One last time.
Deep breath in.
Pull everything down.
Feel what it's like to have a strong core.
Your lower ribs are in.
Your tailbone slightly tucked.
Your belly button is in.
Everything is pulling in toward the midline.
And when you set the strength toward the midline,
That gives you the power and the flexibility to go back out again in this pose and in other poses that we will talk about in the future.
Release that.
Take one more deep breath in.
Continue practicing this as needed.
Find your core strength and we'll meet together on the mat.
Namaste.
4.3 (16)
Recent Reviews
Bronya
April 24, 2022
Thank you. I needed that!