Workout Plan for Pilates and Yoga: Working Your Core

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You can work your core muscles with a yoga workout incorporating the poses Downward Facing Dog, Three-Legged Dog and Forward Fold. Learn how in this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle with Pilates Studio City. Today, we're going to be doing a workout plan for Pilates and yoga and we've already did the Pilates section, now we're on to yoga. I'm going to be demonstrating working my core from a Downward Facing Dog standpoint. So, from here, I'm going to place my fingertips on the ground, stepping my left foot back. Then my right foot back, I'm going to come into Downward Facing Dog. So, Downward Facing Dog, fingers are spread wide. Heels coming towards the ground. I want you to press your palms into the mat like you're trying to resist the front of that mat pressing your thumbs and forefingers into that mat as your bun lifts up to the sun. So, you're getting a nice good stretch in your back, heels towards the ground. This is Downward Facing Dog. Relax your neck. Look at that space in between your feet. Now, we're going to start to work our core. I want you to inhale your right leg up into the air, Three-Legged Dog. In your Three-Legged Dog, make sure that weight is distributed evenly between both your hands, both your shoulders and on your exhale I want you to drive your right knee into your chest, float your shoulders over your wrists, lift that knee up, good. Now, we're going to inhale back up into Three-Legged Dog. From here, I want you to bring your right knee on the outside of your right elbow, shoulders over your wrists, lifting up, bring that knee above that elbow up by your delts. Coming back up into Three-Legged Dog. Last time, bring this right knee on the outside of your left elbow. Lift that right knee up, inhale back into Three-Legged Dog, nice. Slowly press your right foot on the ground. I want you to lift this left leg up into the air, Three-Legged Dog again. That weight is distributed evenly between both your hands, both your shoulders, right heel coming towards the ground. Slowly lunge that left knee towards your chest, shoulders over your wrists, lift up. Pull your belly button in. Come back up into Three-Legged Dog. Now bring this left knee on the outside of your left elbow. Lift that knee up towards, up by your left deltoids. Slowly bring this left knee back up. Now, we're going to work your obliques. Bring this left knee on the outside of your right elbow. Lift up, hold it, inhaling back up. Place that left foot on the ground. Walk your hands down towards your feet. Come into a Forward Fold, hang out here, shake that head out, yes, no, shake those shoulders out. Give me a big inhale, exhale through your nose, slowly rounding up one vertebra at a time, letting your chin be the last thing that comes off your chest. Thank you. I'm Michelle with Pilates Studio City.

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