20 min Yoga Flow – Challenging Core Strength


About this video

A 20 minute challenging yoga flow designed to build core strength. This practice is not recommended for beginners.

A strong core helps you maintain control and support of your body in all of your daily activities. Almost every single yoga pose from standing balance postures to seated twists require and also build abdominal strength and stability. Reduce strain on the spine and improve posture and balance with this fun yet challenging sequence.

We begin in Hero Pose (Virasana) to quieten the mind and bring focus to the breath. Warm up the spine with Cat / Cow (Marjaryasana / Bitilasana) to energise and release tension before gently engaging your core with Tabletop Balance (Bharmanasana). Strengthen all of the muscles in your core and build a strong lower back with Forearm Plank (Makara Adho Mukha Svanasana) and Locust Pose (Salabhasana). Fly into Warrior 3 (Virabhadrasana 3) to challenge balance and engage abdominals and glutes with Side Plank (Vasisthasana). Find strength and playfulness in Dolphin Pose (Ardha Pincha Mayurasana) and take deep rest in Childs Pose (Balasana) to steady the breath. Find Supine Twist (Supta Matsyendrasana) to improve spine mobility and finish with a restorative Savasana to nourish the mind and body.

As always, practice mindfully and at your own pace.


20 minutes


Level 1-2, Level 2, Level 2-3, Level 3




Core, Strength