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Core Strength

Strong · 31 steps · about 12 min

Plank, forearm plank, knee to nose, side plank and boat, then a twist and rest.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereTabletop2 breaths
  2. Tuck toes, lift hipsDownward-Facing Dog3 breaths
  3. Shift forward to plankPlank5 breaths
  4. Lower onto the forearms one at a timeForearm Plank8 breaths
  5. Press up onto the handsPlank1 breath
  6. Draw the right knee toward the noseKnee to NoseRight3 breaths
  7. Step the foot back to plankPlank1 breath
  8. Draw the left knee toward the noseKnee to NoseLeft3 breaths
  9. Step the foot back to plankPlank1 breath
  10. Roll onto right hand, stack feetSide PlankRight5 breaths
  11. Roll back to plankPlank1 breath
  12. Roll onto left hand, stack feetSide PlankLeft5 breaths
  13. Roll back to plankPlank1 breath
  14. Lower onto the forearms one at a timeForearm Plank8 breaths
  15. Press up onto the handsPlank1 breath
  16. Lift hips to down dogDownward-Facing Dog3 breaths
  17. Lower knees to tableTabletop2 breaths
  18. Swing legs through to sitEasy Seat2 breaths
  19. Extend legs forwardStaff2 breaths
  20. Bend knees, lean back, lift feetBoat5 breaths
  21. Lower feet, sit tallStaff2 breaths
  22. Bend knees, lean back, lift feetBoat5 breaths
  23. Lower feet, sit tallStaff2 breaths
  24. Hands behind, bend the knees, lift the hipsReverse Tabletop3 breaths
  25. Sit down, straighten outStaff2 breaths
  26. Roll down onto your backCorpse Pose2 breaths
  27. Hug knees into chestKnees to Chest3 breaths
  28. Drop knees to the rightSupine TwistRight6 breaths
  29. Knees through center, drop to the leftSupine TwistLeft6 breaths
  30. Bring knees back to centerKnees to Chest3 breaths
  31. Release legs longCorpse Pose15 breaths

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