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DAY 13 OF 30
⏱ 15 min
Week 2
Core Endurance Flow
A strong core is the foundation for almost every yoga pose. It protects your lower back, improves your balance, and helps you transition smoothly between movements.
In yoga, "core" means more than just the front abdominal muscles; it includes the muscles of your lower back, sides, and deep pelvis.
Today's Poses
Poses Today
4
Duration
15 min
Focus
Core Strength
Warm-Up — 4 min
We will activate the deep core muscles while lying down to ensure the lower back is safe.
Dead Bug (Core Activation)
Beginner
⏱ 4 min
- 1. Lie on your back. Lift your legs so your knees are bent at a 90-degree angle (shins parallel to floor).
- 2. Reach your arms straight up towards the ceiling.
- 3. Crucial step: Press your lower back firmly into the mat so there is no gap.
- 4. Exhale, slowly extend your right leg straight out to hover an inch above the floor, while simultaneously reaching your left arm back overhead.
- 5. Inhale, return to the starting position.
- 6. Switch sides. Repeat 10 times total.
Alignment Tip
If your lower back lifts off the floor, do not lower your leg as far down.
Today's Sequence — 9 min
01.
Boat Pose
IntermediateNavasana
⏱ 4 min
- 1. Sit on the floor with your knees bent and feet flat.
- 2. Place your hands behind your knees and lean back slightly, keeping your spine perfectly straight.
- 3. Lift your feet off the floor until your shins are parallel to the ceiling.
- 4. If you feel balanced, reach your arms straight out parallel to the floor.
- 5. Hold for 3-5 breaths, then lower your feet and rest. Repeat 3 times.
Modification: Keep your hands gently holding the backs of your thighs for support, or keep your toes lightly touching the floor.
Full pose guide →
02.
Plank to Downward Dog Transitions
Beginner
⏱ 5 min
- 1. Start in Plank Pose, keeping your core engaged and body in a straight line.
- 2. Exhale, engage your lower belly, and lift your hips up and back into Downward-Facing Dog.
- 3. Inhale, slowly ripple forward, dropping your hips to return to Plank Pose.
- 4. Repeat this transition 5-8 times smoothly, moving with your breath.
Cool-Down — 2 min
Bridge Pose
BeginnerSetu Bandhasana
⏱ 2 min
- 1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- 2. Arms should rest by your sides, palms facing down.
- 3. Press firmly into your feet and arms to lift your hips towards the ceiling.
- 4. This gently stretches the front body and abdominal muscles that we just worked.
- 5. Hold for 5 breaths, then slowly lower your hips back down.
Savasana
Corpse Pose
Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.
You have completed Day 13 ✓
Take a moment before you move. Notice how you feel.