A quick 5-minute yoga flow can be a great way to strengthen your core. Here’s a simple routine you can follow:
- Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees. Inhale as you arch your back (Cow Pose), and exhale as you round your spine (Cat Pose). Repeat for 1 minute.
- Plank Pose (Phalakasana): From your hands and knees, step your feet back to come into a plank position. Hold for 1 minute, keeping your core engaged.
- Boat Pose (Navasana): Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your arms forward and hold for 1 minute.
- Side Plank (Vasisthasana): From plank pose, shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right and lift your left arm towards the sky. Hold for 30 seconds, then switch sides and hold for another 30 seconds.
- Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the sky, engaging your core and glutes. Hold for 1 minute.
- Child’s Pose (Balasana): End your flow by sitting back on your heels and stretching your arms forward, resting your forehead on the mat. Hold for 1 minute.
Remember to breathe deeply and move mindfully through each pose. Enjoy your practice! 🧘♀️
If you have any specific goals or need more guidance, feel free to ask!
