Ok friends, we're back with another core sequence! (Stop groaning!) This is a sequence I used to really detest, but as I've grown stronger, it's actually one of my favorite things to add within a vinyasa for something fun, challenging and definitely different from your run of the mill flows.
Begin in downward facing dog and breathe 5-10 breaths. Then, lift the leg and breathe 5 - 10 breaths. Then, come high onto the toes of the back foot before sending the shoulders over the wrists, rounding the upper back and pulling the leg into the chest with toes spread. Breathe 5 - 10 breaths. Slowly, slowly find your way into side plank. From here, take 5-10 seconds to come into plank (i.e. you're going very slowly!) and then take another 8-12 seconds to come all the way down (holy upper body strength!) before bringing your elbows under the shoulders and peeling the chest up off the mat. Breathe 5 - 10 breaths, melt forward, bring hands under wrists and slowly push up to plank and find your way into downward dog. Breathe 5 - 10 breaths and repeat on the other side. Whew! Hope you love! Let me know how it goes for you down in the comments below.
Original article and pictures take http://yogabycandace.com/blog/yoga-sequence-for-developing-the-core-strength site
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