A core practice

A sequence for Saturday

Intended for Saturday, but you can really do it any day you feel like you need to do some core work.


Reclining breathing

Reclining, knees up, take 10 breaths.


Cat & Dog flow

Downward Dog (Adho Mukha Svanasana)

Sun Salutations (Surya Namaskar)

Hold Plank for 10 breaths each time MEGABONUS

  • Mountain Pose (Tadasana)
  • Forward Fold (Utthanasana)
  • Half forward fold (Ardha Utthanasana)
  • Lunge
  • Downward Dog (Adho Mukha Svanasana)
  • Plank (Palankasana)
  • Lower down (Chaturanga)
  • Cobra (Bhujangasana)
  • Downward Dog
  • Lunge (Second Side)
  • Forward Fold (Utthanasana)
  • Mountain Pose (Tadasana)

Regular x 2

Lunge with Runner’s Stretch (Ardha Hanumanasana)

Porch Swing BONUS

From Downward Dog, lift one leg (keeing the hips level), then shift forward to plank pose, each time taking the raised leg to:

  • Hover the foot over the floor
  • Take the knee to the outside of the same arm
  • Take the knee to the outside of the opposite arm

Standing Poses

Try to hold these for several breaths on each side.

Warrior II (Virabhadrasana II)

Wide-legged forward fold (Prasarita Paddotanasana)

Wide-legged forward fold jumps (Prasarita Paddotanasana) BONUS

From a wide legged forward fold, bring your palms down to the mat, and, leaning your weight into the support of your hands, hop your legs back to center, and then wide, and then back to center…you get the idea. Try to be light with your feet by being heavy in your hands.

Triangle pose (Trikonasana)

Suspended Triangle Pose (Visvamitrasana Prep) BONUS

From Trikonasana, bring your palm to the floor or a block, and try and lift your front foot off the mat and stretch it across the room. For DOUBLE BONUS, put it back down in the same place it srated without using your hand.

Sliding floors

With your feet on a blanket on a slippery surface (or, for DOUBLE BONUS, on your mat), press down through your hands so your feet get light enough to slide them forward to your hands, then reverse the process.

Hip Opening

Pigeon Prep (Eka Pada Rajakapotasana)

Crow (Bakasana)

With your knees hugging your upper arms, remember not to look at your feet, but forward. You can stand on a block to make it easier. Don’t jump.

Crow to Chaturanga DOUBLE BONUS

Float. Remember, floating starts with total commitment to your hands on the floor.


Toy Soldier

Recline on your back, feet and legs stretched straight up. Giggle. Then exhale and take the opposite arm and leg down to the mat, inhale to bring them back up, then do the other pair.

Boat Pose to Locust Pose (Navasana to Shalabhasana)

Starting with your spine long and your legs lifted, lower your legs almost to the ground but keep your arms stretching towards the toes. Then take one arm alongside its ear, roll over to your belly, sweep both arms forward as you lift them and your legs. Reverse back to Boat Pose, then do the second side.

Boat Pose to Crow (Navasana to Bakasana) BONUS

Tuck your feet in tightly as you try to use momentum, not your hands, to come up to a squat.

Boat Pose to Crow to Headstand (Navasana to Bakasana to Sirsasana II) DOUBLE BONUS

This is just foolish. Trust me.


Simple cross-legged twist (Sukhasana)

Fire-logs (Agnistambhasana)

Half lord of the Fishes pose (Ardha Matseyandrasana)

One heel tucked next to the sitz bone, the other leg crossing over with the sole of the foot on the ground. Twist.


Soles of the feet together as you lengthen the spine and fold.


Supine twist (Jathara Parivartanasana)

Happy Baby (Dwi Pada Yogidandasana)

Shavasana or Meditation

Take at least five minutes for Shavasana

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By Michael Alan Dorman

Programmer, yogi, guitarist, drummer.