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Beginnermobility
Yoga-Inspired Core & Flex Flow
Gentle flow combining core activation and flexibility work.
25 min
None
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Benefits
- core strength
- flexibility
- body control
- relaxation
Exercise Breakdown
Cat-Cow Stretch
60 seconds • Rest 0 seconds
Alternate spinal arch and rounding while breathing.
Bird-Dog
3x10 each side • Rest 15 seconds
On hands/knees, extend opposite arm and leg, return.
Boat Pose Hold
3x30 seconds • Rest 20 seconds
Sit, lift legs and torso into V shape, engage core.
Forearm Plank with Reach
3x20 seconds • Rest 20 seconds
In plank, reach alternating arms forward while stabilizing.
Seated Forward Fold
60 seconds • Rest 0 seconds
Sit, hinge at hips to reach toward toes.
Supine Spinal Twist
60 seconds (30 each side) • Rest 0 seconds
Lie supine, rotate knees to one side, arms wide.
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