Yoga sequence - Supine Core flow - Part 3

Core Flow is not specifically a type of yoga, but more a style that integrates various forms to one goal; tightening and strengthening the core and back. Integrate the whole body while strengthening the deep foundation core muscles; enabling safe and effective movement even in strenuous activities, which is important for injury prevention. Roopa from Monad yoga studio shows us Standing yoga flow for Core - Part 3.



Steps
Start by coming into a comfortable lying position with your knees bent.
Now, bring your knees up so that they are directly above your hips and place your hands by your sides.
Do not arch your lower back. Pull your belly in. While maintaining this position, drop your right leg down, bending the knee. Lift it back up as you exhale.
Repeat the same with your left leg. Repeat this a few times.
Now, stretch your legs out. Bring your hands by your sides. As you inhale, bring your hands up.
Now, as you exhale, bring your hands back down while raising your legs up at the same time. You can bend your knees slightly if necessary.
As you inhale, slowly drop your legs down and raise your hands back up at the same time. Repeat this a few times.
Finally, exhale and drop your legs back down.
Now, lift your legs back up so that they form a 90-degree angle with the ground. Drop it a bit if there is any discomfort in the lower back.
Bend your knees and hold them in towards your chest. Relax in this position for a few breaths. (Apanasana)
Now, place your hands down at your side. Now, lower your right leg down while keeping the left leg in the same position.
Now, lift you right leg back down and repeat the same with the other leg. Repeat a few times.
Bend your knees again and hold them in towards your chest. Relax in this position for a few breaths. (Apanasana)
Now, bring your legs down, knees pointing towards the ceiling and place your hands by your side.
Now, inhale and slowly lift your hips off the ground. As you exhale, bring the hips back down. Repeat this a few times. (Dwi Pada Pitham Setu Bandha Sarvangasana)
Bend your knees again and hold them in towards your chest. Relax in this position for a few breaths. (Apanasana)
Now, bring your legs down and stretch your legs out. Finally, relax!


Best time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.



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