Core Stability Yoga — 50 Min

A 50-minute intermediate yoga session focused on core stability yoga. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encoura

Duration

50 min

Difficulty

intermediate

Equipment

yoga mat

Muscle groups

back, core, full-body, glutes

Exercises

1. 1. Cat-Cow

   1 sets · 4 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

2. 2. Bird Dog

   1 sets · 4 min total (both sides where applicable) reps

   From tabletop extend opposite arm and leg without twisting hips; alternate. Move without pain; breathe normally.

3. 3. Plank Pose

   1 sets · 5 min total (both sides where applicable) reps

   Stack shoulders over wrists and keep abdomen engaged; lower knees if needed. Move without pain; breathe normally.

4. 4. Side Plank Prep

   1 sets · 5 min total (both sides where applicable) reps

   Support lower knee on mat and lift hips; switch sides. Move without pain; breathe normally.

5. 5. Boat Pose

   1 sets · 5 min total (both sides where applicable) reps

   Balance on sit bones with knees bent, lift chest, and breathe. Move without pain; breathe normally.

6. 6. Dead Bug Breath

   1 sets · 5 min total (both sides where applicable) reps

   Lie on back and slowly extend opposite arm and leg while exhaling. Move without pain; breathe normally.

7. 7. Bridge Pose

   1 sets · 5 min total (both sides where applicable) reps

   Press feet into mat and lift hips while keeping knees aligned. Move without pain; breathe normally.

8. 8. Child’s Pose

   1 sets · 5 min total (both sides where applicable) reps

   Sit hips toward heels, extend arms, and breathe into the back ribs. Move without pain; breathe normally.

9. 9. Supine Twist

   1 sets · 5 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

10. 10. Savasana

    1 sets · 7 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.