Our core is the center for not only every yoga pose and fitness regime, but it’s our center for movement throughout daily life. A healthy core translates to a healthy spine, hips, shoulders, and more. It’s our job to nourish ourselves properly, but we also need to continue strengthening every single day. This 5 minute plank sequence for core strength is great for beginners, and can be practiced in the morning and at night, if you are inclined! Click through the images above and follow the instructions below:
- Plank > Chaturanga. Stay 10 breaths in plank and 5 breaths in the chaturanga push-up, repeat 3x. Keep your tailbone lengthening towards your heels, your shoulders rolling down and your neck long – this will prevent sinking in the lumbar spine. When your lowering into chaturanga, keep your upper arms hugging into your side body while you keep your shoulder at or above your elbow.
- Straight Arm Plank (SAP) to Forearm Plank (FP) for 2 Minutes. Here’s the count to hold both poses for 2 minutes straight: SAP:FP, 30:30 seconds — SAP:FP, 15:15 seconds — SAP:FP, 10:10 seconds — SAP:FP, 5:5 seconds. It’s not as long as it seems, promise!
- Oblique Dips in Forearm Plank. Move slowly and try to keep your entire forearm on the mat when you dip your hips to the right and left. Do each side 10 times.
- Mountain Climber for 30 seconds. Keep your tailbone drawing down and your lower belly engaged as you bring alternate knees to nose for 30 seconds.
- Side Plank (Vasisthasana). Keep your shoulders stacked, hips stacked and feet stacked. Stay on each side for 10 slow breaths.
Feeling it?! We recommend doing this sequence to great 5-minute song, here are some options!