Summary
Highlights
Adriene introduces a quick, hands-free core workout. The session begins with lying on your back, bringing feet to the mat edges, and allowing knees to fall together. Emphasis is placed on conscious breathing with a four-count inhale, pause, and five-count exhale to tune into the body and prepare for the core work.
The practice moves into gentle pelvic tilts to engage abdominal muscles. Adriene explains the concept of 'rubber bands' between hip points and low ribs to maintain core connection. This leads to alternating single leg lifts, focusing on keeping the tailbone lifted and hugging the low ribs to wake up the lower abs.
For a greater challenge, participants can bring both legs to a tabletop position. If maintaining core engagement is difficult, sticking to single leg lifts is recommended. The focus remains on drawing the navel down and maintaining the imprint to keep the pelvis stable.
With shins in tabletop, palms press into the mat (or outer edges for stability). The exercise involves rocking the knees to one side, engaging the oblique muscles, and slowly returning to the center. A yoga block can be used between the knees for added support and engagement. More advanced practitioners can extend legs when rocking to the side for an increased challenge, always prioritizing mindful breathing.
After a brief rest with knees hugged to the chest, the session moves to a single leg stretch. Holding one knee, the other leg extends long. This can be done slowly at first, then sped up with support and no low back pain. Options include keeping one knee bent or both legs straight for a scissor effect.
Fingertips are interlaced behind the head for neck support. After a lateral breath, the head, neck, and elbows lift as one knee then the other comes to tabletop. The exercise involves reaching the left elbow (or armpit) towards the right knee and vice versa, keeping the head and chest stable. For an added challenge, the opposite leg can extend, maintaining pelvis stability.
The session concludes with a cool-down, including circular knee movements and a gentle spinal twist. Knees are hugged to the chest and then dropped to each side while looking over the opposite shoulder. Adriene offers the option to repeat the sequence or transition into Savasana. The video ends with a deep breath and a Namaste.