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Core Flex Flow

6 min 30 sec8 movesGet Stretched
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Circuit 1

  • Cat-Cow & Side Stretch

    Cat-Cow & Side Stretch

    60s

    How to do it
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and arch your spine, lifting your chest and tailbone.
    3. Exhale and round your back toward the ceiling.
    4. After a few rounds, look over one shoulder and curl your hip toward your ribs for a gentle side bend.
    5. Return through center, then curve toward the other side.
    6. Keep alternating, breathing into each shape.

Circuit 2

2 rounds
  • Boat Pose

    Boat Pose

    45s

    How to do it
    1. Sit on the floor with your knees bent and your feet flat, hands resting just behind your hips.
    2. Lean back slightly and lift your feet so your shins are parallel to the floor.
    3. Straighten your legs toward a V shape if your back stays long.
    4. Reach your arms forward alongside your legs, palms facing in.
    5. Hold steadily for the prescribed time, keeping your chest lifted.
  • Plank Shoulder Taps

    Plank Shoulder Taps

    45s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your feet about hip-width apart.
    2. Brace your core and set your feet wide for stability.
    3. Lift one hand and tap the opposite shoulder.
    4. Place the hand back down and tap with the other hand.
    5. Keep your hips as still as possible while alternating taps.
  • Seated Twist

    Seated Twist

    45s

    How to do it
    1. Sit tall, cross-legged or in a chair, with your spine long.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and rotate your torso toward one side, leading with your chest.
    4. Rest your hands to support the twist without forcing it.
    5. Hold and breathe, then unwind and twist to the other side.

Circuit 3

  • Child's Pose

    Child's Pose

    60s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.