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Yoga Strength Basics for Beginners

Lesson 9 of 32

Day 7: Core Stability


Yoga Strength Basics for Beginners

Lesson 9 of 32

Day 7: Core Stability


Lesson Info

Day 7: Core Stability

one of the most important parts of the corps is its ability to stabilize the body when we learn how to develop core stability. That's when we could start coming into poses like handstand, arm balances, even side playing, standing balances. All these things revolve around core stability. It's one of the most important functions of the core, and when we really start to develop this core stability, learn how to engage the body recruited control the hips, control the upper body, lengthy upper body and the lower body together. Then you know we could really do amazing things with the body and the balance gets better and we're stronger and lighter through opposes, come into across leg, etc. Whatever is comfortable for you either ankles crossed and sue Khazanah, said Hasen. A lotus whatever feels comfortable. If this is too much, you could always take a block for foam blocks for this one and place it underneath the. But this just helps us. Elevator hips up a little bit higher, gets our chest u...

p. It starts toe circle out through through the court just to feel the core. So take the right ribs over to the right side. Chess Ford back roll through the spine, really work on isolating the course so that the core is moving. You know, I'm not so much the shoulders moving. We're just moving through. The belly will go for five, four, three to one. Switch directions for five four. Warm up the spine, three to one come to center. When we think core stability, we want to think close core. So when the body is open like this and our bellies out, this is an open chlor in open court. The opposite of that would be a closed course. So bring the frontal ribs with lower ribs to the frontal hip points by closing it off. So inhale open the core up. Exhale. Draw the naval into the spine, take the lower ribs towards the front of hit points and closed the court out. Inhale up for nine. Close it A really work this engagement. Seven, six, five, four, three Exhaling to one inhale. Reach the right arm up. Take the left fingers over towards the left side. Reach the right arm over towards the left, stretch out through the right side of the body, gaze up, open the chest, open the shoulder. Take a deep breath into the right side of the body. Grow yourself a little bit longer. Work through this extension. Come back up. Reach the left arm up. Grow tall through the left side of the body, right fingers over to the right. Seidman into the right side. Reached the left side of the body up. Roll the left shoulder back. Extend out, breathe into the left side of the body. Inhale back up twist. Take the right hand to the left knee. Gaze past left shoulder, back to center, left hand over to his right knee. Twist. Come back to center. It's come onto all fours, so we think core stability. It's about core engagement, recruiting into the court. So when she curl the toes under, this is just gonna help A little bit for balance. Take the knees directly underneath the hips. Plant the hands. Want to find our straight arms capital strength. Suppress the center the heart up. Tuck the tailbone. Engage the core now, keeping the core engaged. Press into the right hand lift up onto the left fingertips. Right. So just working on, pushing out, really squeezing into the side body. Lower the left fingertips down, Come upon to the right fingertips. Engage, squeeze into the right side of the body. But we're not lifting the shoulder up. We're actually squeezing down as we left the fingers. Bring the right hand down for two. It's no So I'm not lifting. I'm coming down. I'm crunching down left hand down. Three contract Press up for right side and five up onto the fingers. Contract the side body press out of the right hand, left hand down. Come upon two right fingers, contract the right side of the body. So if you're not feeling this, you know, think about contracting Mawr, bringing the shoulder towards the hip and sinking they're squeezing into the side body. This is how we start to find stability through the side core. Create that same engagement wrapped the triceps back this time we're going to reach the right leg up and back. Press out to the hell square the right hip down press into the right hand, engaged through the side body square. The hips come upon to left fingers, adding on here reached the left arm. Ford, squeeze the side body in. Now. This is when we start to use the side body for stability. If the side body is not engaged, we start to find this like fish tail or this. This wobble through the body is we try to catch the balance more that we engage into the side, body and control here, the more stable that we're going to be. Press it out. We're gonna hold it for another three to one thing. The left hand down, right knee down. Extend out to the left foot, softened left hip down. Lift the core up to make sure I even like to take my hand to my core and pull it up like this. Reach the right arm. Ford again find stability through the side body for loosely here. It's going to be all kinds of problems of their balance. Press up engaged. Reach out to the fingers. Reach out To the hell for another three to one. Bring it down. We'll switch it out again. Right leg up. Extend out through the left arm. This time I want you to think of pulling out to left hand out through the right heel and as we pull, try to pull it back in together. So think of having a tug of war between your hand in your foot. But we want to resist that pulling action by squeezing in. So we're pulling, fighting this force engaged in the core. Press it up for a little bit more. Three. Really engaged into the core. Find stability through side body, too. One. Those should be really tough for you. Difficult they're not. You're not engaging enough, you know, Try to engage a little bit more. Reached the right arm. Four. Take the left arm back. Imagine two people pulling at the right hand in your left foot, taking in opposite directions, and now fight against that. Find the tug of war, engage in pulling through the side body to pull the belly up, soften the right hip down and contracted in a little bit more for five. Press it up for fine. The stability through the side body, too. One good. Bring the hands down. Sit back onto the tops of the feet. Shakthi arms out, maybe take a little relax through the shoulders. Course stability is what makes our plank pose. What makes your child Rhonda's side plank handstands all this stuff, and so when we're working through all these different poses and stuff you should always be thinking is my core stable? M I engaged, You know, spinal arm balance is or spinal balance opposes. It is a perfect pose for that, you know, for finding the stability through the core. And if we take the knee up into awkward plank, you're going to see it even more through the balance. So we're ready. Let's come onto the forms. Working even more into the shallow sea. Walk the knees back just back far enough that you are a little bit extends. So you think form plank, but knees down. Tuck the tailbone. Press the center of the hard up, engaged through the center of the chest. So we're always pressing up. Now, I want you to pull back on the hands. So you're pulling the hands towards the knees and needs towards the hands like we're trying to shorten the mad up. It's a lot of control here. We're gonna hold for nine. Just contract. Eight, seven, six, five. Pull it for three to one. Good. Relax the belly down. Open up, Stretch out. The court feels really good. The more that you pull this in together. The more that you contract in together, the more stability that you have through the core. Remember? Course. Course. Stability is a static strength, right? We're building static. Strength means there's no moving Parts in here were just engaging. Right? This this isometric contraction. Are you ready? Lift the hips back up. Tuck the tailbone, wrap the core under the sun. We're gonna if you want option up two. You lift the knees up. You'd always keep the knees down. Especially if it was plenty hard enough for you. Pulled a hand. So that's toes toasts towards the hands for 10. Really engaged. Nine, eight, seven, six, five, four, three to one. Bring the knees down to the mats that the hips down on the mat opened the chest up. Gaze up. Ah, stretch out the belly. Relax, Atos. When you're ready, toes curled under. Come back into this form plane may bring the elbows forward a little bit more. Talk the tailbone. Now look for this extended planks. We're gonna find a full stability through the body, pull the elbows up, wrapped the triceps down, wants you to round through the spine as much as you can. Still pull the shoulders towards the knees, knees towards the shoulders. Lower ribs up, and we're gonna hold for 10 nine A seven six, five, four, three to one. Lower the elbows down, Lower the hips down. Relax a belly release deep Inhale accident. Hopefully, you're feeling it by now, if you're not, really think engaging more. The thing about static stuff is that you can't see what's going on. You can't see the action happening, you know, it's really feeling it. So if you feel you know that the stomachs working, if you feel the stability through the core, you know you want to think of like a course it that's just getting tighter and tighter and tighter. If you feel that, then you're working through the stability of the core. If you're not feeling that, try to engage more. Try to lift up a little bit more, find a little bit more of a tuck until you find that sensation. When you find that sensation you knew. You know that you're doing it right. It's not about what it looks like. It's about what it feels like, right, and if it feels like you're doing it and if you feel like you're working it. Then you're doing it right. Curl the toes under. Lift the belly up, press into the hands, lift the elbows, talked the tailbone. Engage Pulled a hands towards the feet. Knees towards the hands for 10 nine, eight, seven, six, five, four, three to one Walked unease in. Sit back on the heels. Sit up. Bring the hands a little back, Stretch out the belly, Gaze up back to neutral. Come up to a stand, Take the feet about hip distance apart. So we're gonna find the core in a standing physician. So something I always tell my students, you know, whether it's warrior pose or your to warrior one heard Baha Stossel. Any one of those is to keep the core engaged. Now we could keep the core engaged and lift the chest. But when we do this, it changes the mutation, the tilt of the pelvis. It also controls the low body in the upper body. Connects the two together so that were more stable on standing poses. And then we're also building the strength through it. So we're gonna take our feet nice and wide. I want you to think about tucking the tailbone under. So this is a little bit more exaggerated That what you're going to do in any kind of standing pose? But to do this, we're adding in mawr of this the C shape, right? We're always looking for the shallow sea to engage course to talk the tailbone under reaching arms. Four like this. Open the core up. So we're looking to open and close. Of course, with the cores open up like this, the front ribs air out. Then we're gonna set the core down as we said it. Now we're gonna contract. Were to bring the chest down like we're trying to set. Set Are the bottom of our chest right now onto a table Are pressing it down like this. Lift up. Press it down. Contract. Go for 10 nine. Lift of the ribs. Eight, seven, six, five, four, three to one. We're gonna hold squeeze. Crunch it in for 10. Hold nine a seven six, five for three to one. Rise up. Reach the right arm up. Open up to the right side. We're gonna find stability through the side body. Wants you to reach out. Think of poking the right ribs out We're gonna pull back in as we pull in. I want you to contract in the side body, Pull the top of the right ribs down to the right, hip and contract and pull it down. We'll go for 10 nine, eight, seven, six, five, four, three to one. Switch out to the side. Reach left arm up. Open up through the left side. Pull it in for nine, eight Contract. Seven, six, five, four, three to one. Good release. Open and close. Sit down on the but try not to use your hands. If you can plant the heals, slowly unroll down. They bring the hands or forms down to them out like this. This is a nice place to start. If it's too easy for you could take it up when she reached the lakes. Ford, right here. Bring the big toes together. So you relax the glutes and engage the core again. Like just like we're standing. I want you to pull the chest down and pull the lower ribs. So really contracting and finding this half boat shape, we're gonna hold it here for 10. Nine a seven, six, five, four. Find stability three to one. Relax the feet down. Come down onto the back, maybe reach the arms overhead. Come back up again. Forms down. You know if if you don't need a we don't. You don't have to use him. But plant and support bring the toes up. He'll slightly apart again. Pulled lower ribs down. Take the naval into the spine for 10 nine. Open the chest A open the throat. Look up! Seven, six, five, four, three to one Relaxed the heels down. Lay down reaching arms of overhead deep inhale, Open the mouth Exhale Good Inhale Exhale Last one Come back home on the forms This time if you don't want to use the forms reaching arms Ford, lift the chest up. Big toes together will hold it for 10 nine, eight, seven, six, five, four, three to one. Rise up. Reaching arms up overhead deep inhale, Exhale. Ford fold. Can't reach the toes. Bend the knees later bell and top of the thighs. Grab for the feet if you got the feet. Maybe straighten the legs out. Start to work deeper into your post. But really relax into this. You know so much. Front body strengthening its nice to lengthen the back body a little bit. Inhale slowly. Come up, bring the soles of feet together. Take him in nice and close this time. Lift the chest up. Reaching arms forward Opened the knees to the outer walls. Relaxed. Call forward. Sometimes it's nice. I really like it. Teoh. Put something on my head, just like the rest, and relax into this pose and release one block, two blocks, No blocks, whatever feels good. So you could take a few breaths, really. Open up into the hips. Open up into the low back and have come up onto your back. Press the feed into the mat, reaching arms forward. Slowly roll down nice and slow and controlled. Draw the knees in maybe cross inis. Eagle the legs. Take the knees over to the left. Bring the gaze to the right. Last few breasts. Twists. Released the belly. Bring this mind back to neutral back to center your legs the other way. Or just take a simple twist. Needs over to the right. Gays. The left turn to the back. One last squeezed even hail. Exhale, Release the legs. Take the heels to the corners of the mat with the Palm's roll up. Relax the breath. Relax the belly. Relax in mind. Just soften into this post, we enter into Shiva Sena. Take a few more minutes in Chivas in a two or three just to release the body and let go. Remember, a core stability is about engagements. It's nothing that you can see. But when we learn how to control and stabilize the body, then we really learn. You know how to move the body, how to control the body, our balance. Everything gets better, you know. Never underestimate the power of a stable core and we'll take you through the most beginner practice to the most advanced practice. Thank you for allowing me to share my practice with you with love and gratitude. Low cost Semesta. Suki No bottom to me. All means be happen. Free home. Shonte! Shonte Shonte must a

Class Description

Skill level: Beginner
Classes: 12
Time: 20-30 minutes
Cycle: 30 days

A yoga routine for strength practice offers so many incredible benefits to creators. It helps clear the mind and relieve stress, leaving you better able to think and concentrate on your work. It exercises the body and builds strength and endurance while tapping into the deepest parts of your mind to discover true inspiration. These strength yoga for beginners classes will help you:

  • Feel confident and empowered
  • Build your strength in the four major strength categories: core, straight and bent arm, back and legs

Instructor Dylan Werner grew up in the mountains of Southern California and became interested in fitness, movement, extreme sports, photography and nature at an early age. Dylan travels extensively, teaching at workshops, instructor trainings, festivals and retreats. He has taught more than 400 workshops and events in more than 60 countries. He is passionate about spreading his love for yoga and helping others by sharing his journey. Dylan’s strength yoga for beginners course will instruct you in:

  • Movement, handstands, arm balances and creative sequencing
  • Building your confidence
  • Achieving a profound level of calm and peace

Workout Descriptions:

Day 1: Scapular Strength
This series will begin by focusing on scapular strength, which is very important when working through any yoga movement that involves straight arms.

Day 2: Core Strengthening
A strong core is one of the most essential parts in a balanced yoga practice. It’s involved in every pose in yoga, and this class will focus on dynamic yoga for abs and core. If you're just starting out, some of these poses may challenge you, but they’ll provide room to grow.

Day 3: Front Body Opening
Backbends use the shoulders, chest, psoas and hips. In this class, we focus on yoga poses to stretch hips to open the front body and improve mobility so that you can prepare your body for backbends or deepen your existing backbend.

Day 4: Rest Day
Recharge today!

Day 5: Mobility and Movement
These yoga mobility exercises are essential to combat the side effects of being stationary, especially if you are stuck at a desk all day. Even if you have an active lifestyle, there are benefits from increased movement and activity.

Day 6: Bent Arm Strength
Yoga arm exercises require bicep, tricep, core, chest and back strength. This class is designed to help strengthen your upper body so you can better execute poses like chaturanga, down dog and up dog.

Day 7: Core Stability
One of the most important parts of the core is the ability to stabilize the body. Through developing yoga core stability, a whole new group of yoga poses and transitions are available to you.

Day 8: Back Body Strength
This yoga poses for back strength class develops the other side of your core, highlighting the muscles in your upper and lower back.

Day 9: Rest
Rest up!!

Day 10: Leg Strength
This yoga for leg strength class will help strengthen and improve mobility in the quads and hamstrings, which will make warrior, chair and crescent poses much more attainable.

Day 11: Strengthen Your Vinyasa
Vinyasa links postures and breaths into a basic vinyasa flow. Through strengthening your vinyasa, you are able to move more efficiently and quickly through a flow to advance your practice.

Day 12: Side Body and Core Lift
By lifting and drawing up from the pelvic floor, you will begin building the foundation to eventually move into more advanced yoga poses for strong

core, postures and transitions.

Day 13: Back Body Opening
These yoga poses for your back will not only help open the back body, but also help you with backbends as you further your practice.

Day 14: Standing Balance
This standing balance yoga class helps you build balance and equilibrium to help you with standing postures.

Day 15: Rest
Take a rest!

Day 16: Rest
Take another rest!

Repeat for Programming
Day 17: Scapular Strength
Day 18: Core Strengthening
Day 19: Front Body Opening
Day 20: Mobility and Movement
Day 21: Bent Arm Strength
Day 22: Rest
Day 23: Core Stability
Day 24: Back Body Strength
Day 25: Leg Strength
Day 26: Strengthen Your Vinyasa
Day 27: Rest day
Day 28: Side Body and Core Lift
Day 29: Back Body Opening
Day 30: Standing Balance



Yoga Strength Basics for Beginners has an amazing amount of quality content. The title of the class says it all. These workouts are designed to target various muscle groups in the body to build strength and stamina, which can be applied to yoga moves or, quite frankly, to living life to its fullest. Each class begins with a short warm up of the targeted body part and ends with a short relaxation. Instructor Dylan Werner, offers clear, concise instructions about how to position yourself and how to perform the movements properly. As a novice in the world of yoga, I appreciated his suggestions for beginner modifications and his pleasant and encouraging tone. The workouts have no background music, which means you can have your own music playing at the same time, if you choose. In addition, it was easy to find time in the day for these lessons, as they range in length from 18-27 minutes. Thanks to the presentation of this class as a 30-day program, where 12 individual lessons are offered twice with six intermittent rest days, I feel it helped foster a routine for me. The skill level of this class is set to “beginner,” and while I believe anyone can learn from these videos, I think it did help me to already have some exercising experience (I have been an at-home, video exerciser for over three decades.) I plan to continue watching through this class again and again because the content is so good and I have lots of room for improvement. In my opinion, Yoga Strength Basics for Beginners certainly adds to the quality lineup of classes that Creative Live offers.

Hilary Larson

Great course for yogis of ALL levels. Dylan does an excellent job of explaining how the body should be working through even the "simplest" poses in order to get the most out of your practice & grow stronger faster. Even after just 20 min, my muscles feel it the next day. I look forward to taking what I have learned and integrating it into my own routine! What a nice surprise to find an online course which gets me excited to deepen my yoga practice.

ROxanne FLeck

This is a great class, after years of bad form in yoga due to lack of strength, I am building up my core so I can rock a sun salutation. Straight forward, easy to follow, nice short classes that you can double up on if you want to work more. Super great way to start your day.