30 minutes: Core and Centering (Intermediate)

A 30 minute plan for your personal home practice to strengthen and tone your core and center your body and mind:

1. Surya namaksar A, 5x rounds
2. Surya namaksar B, 3x rounds
3. Uttkanasana (chair pose) 10 breaths
4. Paschamotinasana (seated forward bend), 5 breaths
5. Virabhasana III (warrior III), 5 breaths
6. Dandasana (staff pose), 5 breaths
7. Purvotanasana (reclining plank), 5 breaths
8. Ushtrasana (camel pose), 5 breaths
9. Santolasana (plank), 5 breaths, 3 rounds
10. Varistrasana (side plank), 5 breaths, 3 rounds
11. Balasana (childs pose), 5 breaths
12. Navasana (boat pose), 5 breaths, 3x rounds
13. Dripada Uttanpadasana (reclining with both legs up), 5 breaths, dynamic, lifting and lowering the leg
14. Pawan Mutkatasana (wind relieving pose), 5 breaths
15. Savasana and closing meditation

Enjoy!

Chloe Calderon Chotrani
200hr YTT Sept 2017