20-Minute Yoga for Abs | Feel Good Flow

Summary

Join Adriene for a 20-minute feel-good yoga flow focusing on core strength. This practice guides you through various poses, starting with standing foundations, moving to floor work for abs, and concluding with relaxing stretches and a moment of gratitude.

Highlights

Standing Warm-up and Sun Salutations00:00:28

The practice begins with standing at the top of the mat, grounding through the feet, and performing Mountain Pose. Adriene leads through a flow of inhaling to reach up, exhaling to a Forward Fold, and then to a Halfway Lift. The sequence includes Warrior I on both sides, preparing the body for more intense core work.

Plank Variations and Downward Dog Flow00:03:29

Transitioning to Plank Pose, Adriene introduces knee-to-chest movements for core engagement, followed by a flow into Cobra pose or Chaturanga to Upward Facing Dog. The session continues with Three-Legged Dog variations, bringing the knee to the chest and stepping through for a twist, engaging the core and stretching the body.

Chair Pose and Side Stretches00:07:09

After the core-intensive flow, the practice shifts to Chair Pose (Utkatasana) for leg and core strength, followed by side stretches to lengthen the torso, grabbing the wrist and curtsying, alternating between left and right sides to open up the body.

Mindful Mountain Climbers and Forearm Plank00:08:24

The intensity increases with mindful Mountain Climbers, encouraging practitioners to find their own tempo. This is followed by a release into Cobra and then a shift into a hovering knee tabletop position, then a forearm plank with hip dips, focusing on deep core engagement.

Seated Abs and Leg Cycles00:11:32

Moving to the floor, Adriene guides through slow roll-ups into a seated Forward Fold (Paschimottanasana) and back down, connecting breath with movement. Lying on the back, the practice continues with toes dips and then leg circles, starting small and gradually expanding to challenge the core and hip flexibility.

Savasana and Gratitude00:20:04

The practice concludes with Savasana (Corpse Pose), allowing for relaxation and integration of the practice. Adriene encourages self-compassion and gratitude for showing up, ending with a final collective breath and a Namaste.

Boat Pose and Cool-down Stretches00:16:55

The core work culminates in Boat Pose (Navasana), offering variations for different strength levels. The session transitions into cool-down stretches, including Thread the Needle for hip opening and a gentle spinal twist, followed by a Bridge Pose for a final chest and hip flexor stretch.