Yoga: try a moderately challenging core routine

October 2, 2015

Bring some zen and much-needed fitness into your life with this moderately challenging yoga routine. Yoga enthusiasts will love this core-strengthening workout.

Yoga: try a moderately challenging core routine

Yoga routine

Rating: Medium

Perfect for:

  • Middle-aged people with busy lives
  • Sedentary people in good health
  • Active, healthy seniors
  • People who have noticed a recent decline in energy

Bird Dog

  1. Kneel on all fours with your hands directly below your shoulders and your knees directly below your hips. Keep your head in line with your back (don't tilt it).
  2. Slowly extend your right arm and left leg so they're in line with or slightly above your back, pointing the toes of your left foot. Pause, then return to start. Repeat on the opposite side.


  1. Lie facedown on the floor with your upper body propped on your forearms and your elbows directly beneath your shoulders.
  2. Lift your torso off the floor so your body is in a straight line, supported by your forearms and toes. Your back should not arch or droop.
  3. Hold, relax, then repeat three times.

Towel Crisscross

  1. Lie on the floor with your knees bent and aligned over your hips, then raise your calves so they're parallel to the floor. Hold a small towel outstretched in both hands with your arms extended so the towel is by your knees.
  2. Roll your head and shoulder blades off the floor. Extend your left leg and simultaneously move the outstretched towel to the outside of your right knee. Next, extend your right leg and bend your left knee, moving the towel to the outside of your left knee, keeping your shoulders off the floor. Your neck should stay in a neutral position. Alternate 10 times.

Modified 100

  1. Lie on your back with your knees bent at a 90-degree angle and your calves parallel to the floor. Keep your arms straight at your sides.
  2. Contract your stomach muscles, pulling your navel toward your spine, and press your lower back into the floor.
  3. Roll your head and shoulder blades off the floor, sliding your fingertips forward along the floor as you do so. Hold for five breaths, inhaling and exhaling forcefully, then roll back down to the floor.

Shirt Pull

  1. Stand straight with your feet hip-width apart and your arms crossed at your wrists in front of your body, as though preparing to pull off a shirt.
  2. Tilt your chin upward and pull your crossed arms up, raising them and uncrossing them until they are fully extended overhead.
  3. Stretch your fingertips toward the ceiling as high as possible. Hold, then relax and return to start. Repeat 5 times.

Back Curl

  1. Lie on your back with your feet off the floor and your knees bent toward your chest.
  2. Wrap a towel around the backs of your legs just below your knees, then grasp one end of the towel with each hand and pull your knees toward your chest until your lower back rolls off the floor slightly (or as far as comfortably possible).

Child's Pose

  1. Kneel with the tops of your feet on the floor and your toes pointed behind you.
  2. Sit back on your heels and lower your chest to your thighs.
  3. Extend your arms and rest your palms and forehead on the floor (or as close as comfortably possible).


  1. Stand with your feet wide apart in a straddle stance with your left toes pointed forward and right toes pointed to the side; extend your arms straight to the sides.
  2. Keeping your arms outstretched, bend your torso to the right and run your right hand down the shin of your right leg as far as comfortably possible.
  3. Reach toward the ceiling with your left fingertips and look up toward your left hand. Hold, then release and switch sides.
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