Updated: Apr 8
Sneaking core work into your yoga classes
According to Google, one of the most popular yoga questions that people are asking in search is, "Can you get abs through yoga?" The answer is YES YOU CAN!
I guess having abs is important to some people. I know for me, it's EXTREMELY important. Not because of how it looks to have abs, but because a strong core is crucial to a strong and safe yoga practice.
Feeling strong and stable when I'm moving is important to me. I've been injured in the past and I've learned that too much flexibility and not enough strength and stability can result in an injury. It's so important to have that balance in the body.
I'm not going to lie, my ab work IS paying off and I can definitely see the results of all my hard and dedication to my core. I feel more fit than I did in my twenties and I'm 37 years old! I'd be lying if I said it's no big deal. IT IS because I worked for it consistently and being able to ACTUALLY see my ab muscles for the first time in my entire life is new to me.
I'm proud that I did it, not because I look good, but because I feel incredibly strong. Looking good is just a bonus and I'll take it!
Core work can be quick and effective. You don't need to work your core for very long for the work to be effective either. It's just about knowing what poses to include in your flow to make the core work most effective.
Your core is more than just your abs. When referring to the core, it's essentially the entire mid-section of your body and don't we know it, everything else attaches to our torso. You want that baby to be strong and crunches aren't going to cut it on their own.
That's where Plank Pose comes into play. This is a pose that you can have a lot of fun with in regards to adding in some core work to your yoga classes. In a Flow or Power class, you can revisit a Plank many times throughout your practice, and add in some extra core moves like Knee to Elbow, Windows, Side Plank Crunches and more!
I love a good Knee to Opposite Elbow with a Fallen Triangle added in for a fun and dynamic flow! That's what we'll be doing in tonight's live BADASS YOGA WORKSHOP!
We'll spend 15 minutes working on our core in some fun Plank Pose moves!
This week's class sequence is listed at the end of this blog post! 👇
Fallen Triangle is such a fun pose to throw in when you know you'll be in Plank. It feels so freeing in this pose. Come and learn it with me!
Practice with me to the BADASS YOGA: PLANK CORE FLOW either Live on Thursday or on demand in the FREE VIDEO LIBRARY after the class airs live.
BADASS YOGA WORKSHOP is live every Thursday at 8pm ET on Zoom for 15 minutes!
ASANA LAB: FALLEN TRIANGLE
Boosts your creativity
Builds upper body and core strength
Brings fun into your practice by combining Side Plank and Triangle Pose
Rotator cuff injuries.
Wrist injuries; including carpal tunnel syndrome.
Getting Into the Pose:
Start in Downward Facing Dog.
Lift your right leg up into Three-Legged Dog.
Bring your right knee and to the left elbow or tricep as you shift your shoulders over your wrists into a 3 Legged Plank Pose.
Extend the right leg, resting the baby toe edge of the foot on the floor to the left side of your mat.
Shift your weight into your right hand and raise your left arm upwards.
At the same time, pivot on your back foot, dropping your heel down toward the ground.
Ground through your hand and foot to lift your hips and chest up toward the ceiling.
Keep shoulders stacked over your wrist or move into a slight backbend.
Gaze upward toward the top hand.
Stay for 5-10 breaths and then return to Downward Dog and switch sides.
Alternatives & Options:
If it's difficult to bring the bent knee all the way forward toward the opposite elbow, simply extend the leg once the knee is as far forward as possible.
Prepare for this pose by building up the necessary core strength and stability with Knee to Elbow. Lift the leg into three-legged dog and shift your shoulders over your wrists into a 3 Legged Plank Pose bringing your knee to your nose. Extend and then bring your knee to right elbow. Extend and then bring your knee to left elbow. Repeat several times on each side to build core strength.
Press down into the supporting hand and foot to create lightness and lift in the pose. Make sure you're not sinking into the supporting shoulder joint - it should feel open and spacious.
If you feel strain in the supporting shoulder, rotate the hand slightly outward to create more space.
Keep the neck long, relaxed and in line with the rest of the spine. Gaze can be upward, downward or neutral as feels most comfortable.
Breathe slowly and deeply to balance grounding and opening in the pose.
Coming Out of the Pose:
To release, gently release your grip on your right foot and return to standing. Repeat on the other side.
Stretches chest, shoulders
Strengthens arms, shoulders, entire core, hips, glutes, inner thighs
Recommended Hold Times:
Other Names for this Pose:
BADASS YOGA: PLANK CORE FLOW
Practice this sequence with me LIVE on Thursday April 7th at 8pm ET
Eagle Arms - Floss
Plank Walk Outs + Lunge + Twist x 4
Plank to Downward Dog x 4
Side Forearm Plank + 4 Hip Dips + 4 Toe Taps - right
Side Forearm Plank + 4 Hip Dips + 4 Toe Taps - left
Knee to Elbow
Hero Pose - bind + fold
Check out my FREE VIDEO LIBRARY for more BADASS YOGA classes!
BADASS YOGA is live every Thursday at 8pm ET on Zoom and uploaded to my website video library afterward!