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Intermediateyoga-inspired

Yoga-Inspired Core Flow

A mat-based flow focusing on breath, balance, and a stronger midsection.

20 min
None
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Benefits

  • Core strength
  • Balance
  • Mobility
  • Mind-body awareness

Exercise Breakdown

Boat Pose Hold

45 seconds • Rest 15 seconds

Balance on sit bones, extend legs and arms forward, and maintain neutral spine.

Plank to Downward Dog

60 seconds • Rest 15 seconds

Flow between plank and downward dog, focusing on smooth transitions.

Side Plank

30 seconds per side • Rest 15 seconds

Stack feet, lift hips, and keep body in a straight line.

Low Boat to High Boat

3x10 • Rest 20 seconds

Alternate between low and high boat positions, keeping tension in abs.

Seated Forward Fold

60 seconds • Rest —

Fold forward from hips, relaxing into the stretch.

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