SOAR WITH CORE

Pose #1 – Vasisthasna
Building strong abs is the foundation of my yoga practice, so I am absolutely obsessed with this posture! When it comes to this pose, form is everything. Play with different variations of standard plank to target different ab and arm muscles! I decided to go with side plank or Vasisthasana. I can’t wait to see you plank!

 

Pose #2 -Pincha Maysurasna
Pincha Mayurasana or Feathered Peacock Pose is a fun inversion that strengthens the shoulders, arms, core and back. This posture energizes the body, increases balance and improves overall circulation. I decided to go with Scorpion Pose because it was the first pose I saw before starting my yoga practice and I knew I wanted to be able to do it one day. If forearm balancing or inversions are new to you, begin at a wall or enlist the help of an experienced spotter. Remember, turning your world upside down begins with flipping your ideas about what your body can or cannot do. Have fun playing with this one!

Forearm Stand or Feathered Peacock Pose
Pincha Mayurasana
(pin-cha ma-yU-rA-sa-na)
Pincha = feathers
Mayura = peacock
Asana = pose

Here’s how I learned how to do it: Begin in Forearm Plank and walk your feet into Dolphin Pose. Keep the forearms parallel with the elbows and palms shoulder distance apart. Look forward between your hands and continue to walk your feet in as much as you can, bending the knees to find the action of stacking the hips over the shoulders. Keep the core engaged and draw the shoulder blades into the back. Lift the right leg up into the air, press down into the elbows and come up onto the ball of the left foot. Bend the left knee, shift the weight slightly forward and take a gentle hop with the left foot, so that it meets the right.

 

Pose #3 – Maysurasana
Peacock Pose or Mayurasana. This posture tones the abdomen and strengthens the wrists, forearms, back torso and legs.

Mayurasana
(my-yer-ahs-anna)
Mayura = peacock
Asana = pose

How I learned how to do it: Kneel on the floor with the knees wide. Sit on the heels, lean forward and press the palms into the ground with the fingers turned back toward the torso. Shift the weight so the elbows become a ninety degree angle. Transfer the weight of your torso onto the triceps. Tighten the core and shift the weight towards the chest and shoulders. Straighten the legs and push the heels and the balls of the feet up towards the sky.

 

Pose #4 – Chaturanga Dandasana
One-Legged Chaturanga Dandasana! Work this pose into your flow to strengthen the core, arms and upper back. I tried this modified variation to make my abs, upper body and booty work even harder!

Here’s how I learned how to do it: Begin in Downward Facing Dog (Adho Mukha Svanasana). Shift the upper body forward and come into plank position. Bend the elbows and lower the head and chest as you seamlessly flow into four limbed staff pose (chaturanga). Transfer weight into the left leg and foot. Lift the right foot off the ground, engage the core, look forward and press the knuckles into the ground. Activate the back muscles to support the spine, tuck the tailbone and flex the back toes. Hold for 5-10 breaths. Lower the foot to the ground to exit the pose and return to Downward Facing Dog. Repeat on the other side.

One-Legged Four-Limbed Staff Pose
Eka Pada Chaturanga Dandasana
(eh-KAH pad-DAH chah-tuur-ANGH-uh dahn-DAHS-uh-nuh)
Eka = one
Pada = foot
Chatur = four
Anga = limb
Danda = staff
Asana = pose

 

Pose #5 – Tittibhasana
Firefly Pose or Tittibhasana. This pose is a fun inversion and arm balance that strengthens the wrists, core, arms and legs. If you’re new to this asana, you may fall back a couple of times. That’s expected for someone who has never done the pose before. With practice, you’ll be able to do this very, very good. Have fun exploring Firefly!

Firefly Pose
Tittibhasana
(ti-ti-BAHS-uh-nuh)
Tittibha = Fly or Insect
Asana = pose

Here’s how I learned how to do it: Start off in Forward Fold. After you feel stable and stretched out, spread your feet shoulder-width apart and root the palms of your hands into the ground. Crawl your hands beneath your hip flexors and shift your weight backwards as if you were sitting back on a chair. Keep shifting your weight backwards until your legs start to feel light. Once they become non-weight bearing, lift your feet straight up in the air and straighten the legs!