A Quick Core Sequence

The above figures show the "Around the Core" poses in order. The following, are the exact instruction along with the tiny nuances for you to get the most out of each pose. Let's do it!

Forearm Plank Pose 

1. Lie on your abdomen on a yoga mat.
2. Bend your elbows and place your forearms on the floor next to your chest with your hands about even with your face.
3. Press your forearms into the floor and activate your legs to lift your body off the floor. Adjust your arm position so that the upper arms are vertical.
4. Tighten your glutes and abs as you attempt to drag your forearms toward your feet. This is an isometric contraction of the core muscles shown below.
5. At the same time, co-activate the muscles of your rotator cuff by attempting to “windshield wiper” your forearms in while resisting this action in the opposite direction (Figure 2).
6. Hold for 10-30 seconds and then come down and rest for 10 seconds.

Forearm Side Plank Pose

1. From Forearm Side Plank, turn onto your right forearm and the outside of your right foot.
2. Press the edge of your right foot into the mat and lift your pelvis.
3. Attempt to drag your forearm toward your foot.
4. Try this refinement: Begin by stabilizing the shoulders. Do this by attempting to externally rotate your forearm on the mat. At the same time, attempt to internally rotate your forearm on the mat as well. It’s a bit like a windshield wiper that’s fixed in place. Feel how this stabilizes your shoulder.
5. When you’re just beginning to practice this refinement, instead of placing your left leg directly on top of your right leg, you can bend your left knee and place your left foot on the floor in front of your right thigh so that you’re standing on your left foot as well as the outside of your right foot and right forearm. This will stabilize your pose so that you can focus on the work in your shoulders.
6. Hold for 10-30 seconds then come down and rest for 10 seconds.

Bridge Pose

1. Lie on your back on a nonskid yoga mat with your knees bent and the soles of your feet on the floor.
2. Place your arms alongside your torso.
3. Lift your pelvis, low back and upper back off the floor.
4. Rock side to side onto the tops of your shoulders and then clasp your hands underneath you. Ground your arms.
5. Engage the muscles that surround your pelvis (including the gluteus maximus and internal rotators) and connect them to your back muscles.
6. Hold for 10-30 seconds then come down and rest for 10 seconds.

Added Bonus: engage the muscles on the sides of your lower legs to lift your feet arches. 

Next roll over to a Left Side Forearm Plank Pose. Hold for 10-30 seconds, then come down and rest for 10 seconds.

Return to Forearm Plank Pose and then repeat the sequence, this time starting with left Side Forearm Plank Pose.