Strong Core Vinyasa — 30 Min

A 30-minute advanced yoga session focused on strong core vinyasa. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encouraged.

Duration

30 min

Difficulty

advanced

Equipment

yoga mat

Muscle groups

back, core, full-body, hips, shoulders

Exercises

1. 1. Sun Salutation A

   1 sets · 3 min total (both sides where applicable) reps

   Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

2. 2. Plank Pose

   1 sets · 3 min total (both sides where applicable) reps

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

3. 3. Side Plank Prep

   1 sets · 3 min total (both sides where applicable) reps

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

4. 4. Dolphin Pose

   1 sets · 3 min total (both sides where applicable) reps

   Press forearms down and lift hips, keeping neck relaxed. Move without pain; breathe normally.

5. 5. Boat Pose

   1 sets · 3 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. Locust Pose

   1 sets · 3 min total (both sides where applicable) reps

   Lie face down, gently lift chest and legs while keeping neck long. Move without pain; breathe normally.

7. 7. Bird Dog

   1 sets · 3 min total (both sides where applicable) reps

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

8. 8. Pigeon Prep

   1 sets · 3 min total (both sides where applicable) reps

   From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 6 min total (both sides where applicable) reps

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