5 Minute Core Power Flow with Chelsea

One of the biggest challenges I had as a full time classroom teacher and graduate student was finding the time to exercise my body physically. If your time is limited these days, try this Vinyasa Flow series that engages the core and builds arm strength.

1. Begin in Downward Facing Dog and hold for 3-5 breaths as you ground firmly into all four corners of hands and feet.
Warm the hamstrings by bending one knee at a time. Shake the head a couple of times “yes” and “no” in order to loosen the neck and shoulders.

2. Shift the body weight forward into Plank as you engage your stomach. Power up your plank by bringing the feet and inner thighs together. Lift the hips as you engage the abs firmly. Shift the body weight forward and allow the shoulders to reach beyond the fingers. Finally, soften between the shoulder blades while pressing firmly through the hands, toes, and lifted heels.

3. As you lift the right leg, press through the ball of the foot while spreading the toes. Inwardly rotate the right thigh as you lift the heel.

4. Hugging the elbows closely to the body, outwardly rotate the shoulders and press the shoulder blades into the upper back. Inhale an intentional breath, exhale as you surrender with strength. Slowly, begin bringing the chest to the ground into three-legged Chaturanga.

5. As you fold all the way to the ground, allow the heart to connect with the Earth. Breathe in, and breathe out. Allow a loving surrender to keep your body and breath light.

6. Placing the palms into the ground, inhale as you lift into Cobra. Roll the shoulders back as you reach through the crown of the head opening the throat and heart.

7. After completing both sides, be sure to embrace the restorative aspects of yoga by coming into Child’s Pose. Open the knees wide as you bring the bog toes together. Flatten the tops of the feet and ankles on the ground by uncurling the toes. Inhale as you stretch the fingers forward. Exhale, as you soften through the center of the heart. Allow the space between the hips and the shoulders to lengthen while feeling the ribcage expand as you embrace the breath.