Practice with Me - For a Strong Core

If you are looking for a way to strengthen your core muscles, gain more balance and focus, and improve shoulder/hip/spinal flexibility, here is a short yoga practice for you. You will be practicing balancing table top. You will need to be on your hands and knees, therefore this is not a practice for those with knee, hip, or ankle injuries or recent surgery in any of those areas. If you are unsure, please ask your doctor.

You will spend about two minutes on your hands and knees. You can use a yoga mat or a thicker exercise mat to add cushioning for this practice. In addition a folded blanket under your wrists, knees, and or your ankles to make the practice more comfortable will help.

Come onto the floor on all fours. Either make fists or plant your hands with fingers spread like a starfish. Stack your shoulders over your wrists, then shift your weight about an inch or two forward to take the pressure off of your wrists. Make sure your shoulders are not hunching forward toward your ears. Stack your hips over your knees. You may curl your toes under or flatten the tops of your feet on the floor. Keep your back flat and arms and legs straight, like a table. Keep your head in line with your spine (all sides of your neck long). Find a spot on the floor to focus your gaze.

For the next 30 seconds, inhale as you let your belly inflate and exhale to deflate your belly, drawing your navel in towards your spine. Only your belly is moving.

For the next 30 seconds, inhale then on your exhale, extend your right leg, tapping your toes behind you on the floor, pressing through your heel. Inhale to bring your right knee back under your hip. Exhale to extend your left leg, tapping your toes behind you on the floor, pressing through your heel. Inhale to bring your left knee back under your hip. Keep alternating and breathing.

For the next 30 seconds, inhale then on your exhale, reach your right arm straight ahead, pressing through your fingertips, keeping your upper arm next to your head. Inhale to put your right hand back on the floor. Exhale to extend your left arm, reaching through your fingertips, upper arm by your head. Inhale left hand to floor. Keep alternating and breathing.

For the last 30 seconds, inhale, then exhale to extend your right leg and left arm at the same time, like a jaguar. Inhale to release. Exhale to extend your left leg and right arm at the same time. Inhale to release. Keep breathing and alternating.

After you are done, stand slowly. Come to mountain pose. Close your eyes and notice how you feel.

Thanks for practicing. If you have any questions or want to contact me, please feel free to check out my website, yogimd.net.