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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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