{"id":12175,"date":"2023-03-17T17:35:54","date_gmt":"2023-03-17T17:35:54","guid":{"rendered":"https:\/\/www.yogajournal.com\/?p=109728"},"modified":"2023-03-17T17:35:54","modified_gmt":"2023-03-17T17:35:54","slug":"i-completely-swear-by-this-3-move-core-strengthening-sequence","status":"publish","type":"post","link":"https:\/\/yogacourseware.com\/index.php\/2023\/03\/17\/i-completely-swear-by-this-3-move-core-strengthening-sequence\/","title":{"rendered":"I Completely Swear By This 3-Move Core-Strengthening Sequence"},"content":{"rendered":"
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You head to your favorite yoga teachers\u2019 classes for a reason. There\u2019s something that keeps you going back again and again, whether it\u2019s their cues, sequences, or ability to make you laugh during even the hardest poses.<\/p>\n

When I head to Alyssa Case\u2019s \u201cWe Flow Hard\u201d yoga class at Y7<\/a>, there\u2019s one thing I\u2019m anticipating throughout the 60-minute practice, and that\u2019s her final \u201c3-minute push.\u201d It comes after we rest in Balasana<\/a> (Child\u2019s Pose), a place in the practice where Case always reminds us to steady our inhales and exhales remember our breath and tap into our power. As I begin to transition out of that resting position, I already know what\u2019s coming next\u2014and it\u2019s the most challenging physical moment of my day.<\/p>\n

The conclusion to her class always consists of an intense sequence of poses or movements designed to, well, push you. While the section can include any physical challenge, such as leg strengthening movements or intense balancing poses, in my mind, Case is most famous for her brutal (but, oh, so good) core work. It\u2019s in those hard moments that I\u2019m forced to remember my breath<\/a> in order to get through the challenging physical moves. That\u2019s the point.<\/p>\n

\u201cThat portion is meant to be the final physical and emotional peak of class, where self-imposed barriers are broken down and transformation can happen,\u201d Case says. \u201cThere\u2019s also a dharma<\/a> piece of connecting it back to the emotional or physical theme of class.\u201d<\/p>\n

Case\u2019s words definitely ring true for me. In these pushes, which typically consist of extended static holds as well as vigorous movements, I\u2019m left with myself and my mind. I simply cannot think about the next pose or cue because I\u2019m too focused on the sweat pooling on my mat as my core shakes. The present moment\u2014even with all <\/em>of its pain\u2014is all that matters.<\/p>\n

What to Keep in Mind During This Core Sequence<\/h2>\n

The 3-minute push can be more of a mental challenge than a physical one. When you get to a tough point in a pose, Case recommends you close your eyes (if it feels comfortable to do so) and focus your attention on your inhalations and exhalations. It\u2019s this type of mind-body connection that makes these exercises different than other types of movement, Case says. It all ultimately ties back to your yoga practice\u2014strengthening your mind, body, and spirit. <\/strong><\/p>\n

Here, Case shares some of her most reliable core movements for that final push\u2013and explains what to keep in mind when practicing them.<\/p>\n

3 Exercise Options to Strengthen Your Core<\/h2>\n

Case typically spends the 3-minute period focusing on two to three different movements. She times each exercise or pose to last approximately 1 minute. Even though the session is is just a few minutes long, it\u2019ll likely feel longer than your typical core sequence (I speak from personal experience). If you need to rest for a second or take a modification, do that.<\/p>\n

\"Woman
(Photo: Getty Images)<\/figcaption><\/figure>\n

1. Mountain Climbers<\/h3>\n

When Case focuses much of her class on twisting poses, such as Utthita Parsvakonasana<\/a> (Revolved Side Angle Pose) or Parivrtta Trikonasana<\/a> (Revolved Triangle Pose), she\u2019ll continue that theme in the 3-minute push by opting for mountain climbers,<\/a> since they engage some of the same muscles. She lets students select how they want to approach this intense exercise. For example, if someone wants to slowly rotate through the movement, they can do that, but she also leaves the option for them to go faster. Students typically spend between 30 and 60 seconds in this exercise.<\/p>\n

\"Plank<\/p>\n

(Photo: Andrew Clark)<\/figcaption><\/figure>\n

2. Plank Pose\/Forearm Plank<\/h3>\n

Case enjoys incorporating static holds into the last push and often includes Plank Pose<\/a>. When you\u2019re holding a position for a length of time, you\u2019re unable to distract yourself with physical movement, leaving just your mind and your breath to help guide you through the moment, she says. \u201cIt pushes students to break out of their comfort zone and find their edge,\u201d Case says. That may mean resting your knees on the mat for a few seconds before lifting them back up.<\/p>\n

To switch things up, Case sometimes opts to incorporate a Forearm Plank<\/a> into the sequence in lieu of High Plank<\/a>. This variation can be especially helpful if you\u2019re dealing with wrist or arm pain<\/a>. (You can also choose to move from High Plank into Forearm Plank midway through a hold.)<\/p>\n

(Photo: Andrew Clark; Clothing: Calia))<\/figcaption><\/figure>\n

3. Paripurna Navasana (Boat Pose)<\/h3>\n

I have to admit, this is probably my least-favorite pose in the entire sequence. (Much to my relief, Case also says it\u2019s the hardest static hold of the session.) If you want to linger in Boat Pose<\/a> for an extended period of time, you can opt to do that. However, if you would like to incorporate additional movement and make the exercise a bit <\/em>easier, Case will sometimes cue a V-style sit-up from Low Boat<\/a> to Boat Pose.<\/p>\n","protected":false},"excerpt":{"rendered":"

\"I<\/figure>\n

It’s simple\u2014but so challenging. <\/p>\n

The post I Completely Swear By This 3-Move Core-Strengthening Sequence<\/a> appeared first on Yoga Journal<\/a>.<\/p>\n","protected":false},"author":1,"featured_media":12176,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2],"tags":[37,35,36],"class_list":["post-12175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ayurveda","tag-blogs","tag-yoga","tag-yogacourseware"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts\/12175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/comments?post=12175"}],"version-history":[{"count":0,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts\/12175\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/media\/12176"}],"wp:attachment":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/media?parent=12175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/categories?post=12175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/tags?post=12175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}