Health

You Can Do These 9 Easy Yoga Poses For Your Core In Just 15 Minutes

Not everyone has an extra $130 for a monthly class pass, or the time to devote an hour of each evening to an over-crowded hot yoga class. Yoga doesn't have to be complicated and you definitely don't have to be a contortionist to master the basic asanas (poses).

Whether you're a little out of shape, a busy mom, or just a little shy, yoga is still for you. These 9 easy yoga poses are perfect core strengtheners that can be done at home. Just hop out of bed and start your day with this simple series of stretches to warm up your spine and put a little skip in your step!

Cat & Cow Poses (Modified) / Marjaryasana and Bitilasana

  • Begin on all fours
  • Inhale, extend the right arm and left leg
  • Exhale, tuck in your right arm and right leg
  • Repeat with left arm, right leg
  • Repeat for 1-3 minutes

Upward Plank / Purvottanasana

  • Begin Seated, legs extended
  • Press your palms into the ground beside your hips
  • Inhale, lift your hips
  • Point your toes, engage the thighs and your core
  • Exhale and lower your hips
  • Lift and lower for 1 minute

Plank / Ahdo Mukha Svanasana

  • Begin on all fours
  • Spread your fingers wide, hands shoulder-width apart
  • Extend your legs out behind you
  • Feet hips-width apart
  • Engage your core, roll your shoulders back so that the insides of your elbows face forward
  • Hold for 1 minute

Boat Pose / Paripurna Navasana

  • Begin seated, legs extended
  • Bend your knees, place your feet on the ground
  • Slowly lean back
  • Lift your feet until your shins are parallel to the ground
  • Lift your arms up beside your thighs
  • Hold for 1 minute

Downward Dog Modification / Ahdo Mukha Svanasana

  • Begin on all fours
  • Lift your hips and press your toes into the mat
  • Press down into your fingertips, spread the fingers wide
  • Roll your shoulders back so that the insides of your elbows face forward
  • Inhale, lift right leg up
  • Exhale, bend your knee and tuck the right leg into your chest
  • Inhale, extend your right leg up into the air
  • Lower your leg to the ground
  • Repeat with other side
  • Repeat for 1-3 minutes


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