Home Practice for Connecting to your Core

This core strengthening practice will help provide a sense of strength and self-confidence.
Begin by putting on some uplifting and energetic music.

1. Begin in Downward Dog (Adho Mukha Svanasana) with Feet close together. Incorporating Ujjayi Breath (ocean sound in back of throat). Hold for 10 breaths.
2. Inhale as you shift yourself forward into plank. Hold for 20 breaths.
3. Press back to Downward Dog, then flow forward to Plank. Repeat 10 times
4. Hop to the front of your mat, fold forward into Standing Forward Bend. Hold for 5 breaths, then reverse swan dive up to Tadasana (mountain pose)
5. Move into Eagle Pose by wrapping your right thigh over your left and hook the toes around your lower leg. Place the left arm over the right and touch plams together (eagle arms). Stay upright and bend the supporting knee, lift elbows up and move hands away from the face. Hold for 10 breaths, then repeat on the other side.
6. Squat down, sit on your mat, moving into Boat Pose with knees bent or straight and hold for 5 breaths. Bend one knee in towards the body, extending the opposite knee. Switch to the opposite site. Repeat 10 times total working the core. Then lie on your back.
7. Come into Revolved Abdomen Pose by walking the feet in with knees bent and pointing towards the ceiling. Spread the arms wide in a T turning the palms facing down. Drop the knees to the right side, and turn the head to the left taking care to keep the shoulders locked to the floor. Hold for 20 breaths, repeat on the other side.
8. Now interlace the fingers behind the head and bend both knees bringing the feet off the floor. Exhale as you extend the right leg out (not touching floor) draw the left knee in and touch it with the right elbow. Inhale, release and change sides. Do this 8 times on each side. Then pull both knees into the chest and take a few breaths.
9. Bridge Pose - bend knees and press hips upwards into bridge. Exhale and roll down one vertebra at a time. Repeat 10 times.
10. Move into reclining pigeon pose on the right side by placing both feet on the floor, knees bent. Place the right ankle on the left knee and draw the right thigh towards you. Hold for 10 breaths and change sides.
11. Stretch the legs out. Inhale and press forearms and elbows down, lifting the chest into Fish Pose. Resting on the crown of the head, hold for 10 breaths.
12. Pull the knees into the chest moving into Happy Baby for 10 breaths.
13. Extend arms and legs for 3 deep breaths, relaxing into Savasana for 5-10 minutes.