Core Strengthening Āsanas

Dhanurāsana, Phalakasana, Vasiṣṭhāsana, Ānanda Bālāsana

Lie on your stomach with your body relaxed on the mat. If you need extra cushioning, place a folded blanket or an additional mat under your pelvis. Keep the tops of your feet pressing into the floor.
Bend your knees and draw your heels toward your sitting bones. Reach back with both hands and hold the outer edges of your ankles.
On an inhale, activate your legs and lift your shoulders and ribs away from the floor. As you exhale, lengthen your tailbone toward your feet while keeping your chest open.
Kick your feet firmly into your hands to lift your thighs and chest higher. Raise your head and broaden through the front of your body, letting your gaze move upward.
Maintain the lift without squeezing your glutes too tightly—aim for balanced engagement rather than gripping.
Hold the pose for several steady breaths, then release gently.

Start in Tabletop with your hands under your shoulders and your knees under your hips. Tuck your toes and step your feet back one at a time until your legs are fully extended.
Form a straight line from your heels to the crown of your head. Engage your core by drawing your lower belly slightly in and up so your hips stay level.
Press your heels back and activate your thighs to keep your legs strong. Push the floor away with your hands, broadening your upper back and keeping your shoulders directly over your wrists.
Keep your neck long and let your gaze fall just ahead of your fingertips.
Hold the position with steady breathing for a minimum of 30-60 seconds.
To release, bend your elbows and slowly bring your chest on the floor, Relax in Makarāsana.

Stand with your feet together and shift your weight onto your right foot.
Extend your right arm down the side of your body and place your right hand on the floor directly under your shoulder. Your fingers should point away from you.
Straighten your legs and stack your left foot on top of your right. Keep your body in one long line.
Engage your core and maintain a neutral neck as you breathe in.
Press firmly through your right hand and the outer edge of your right foot.
Lift your hips away from the floor so your body forms a straight diagonal line from your ankles to the crown of your head.
Keep your shoulders strong and your chest open.
Hold the position with steady breathing for 15–60 seconds, depending on your strength and comfort.
Lower gently, then repeat on the left side.

Start by lying comfortably on your back.
Draw your knees in toward your chest.
Reach your arms between your knees and hold the outer edges of your feet, letting your feet move to the outside of your hips.
Lift the soles of your feet toward the ceiling while gently pulling your knees down toward your shoulders.
Keep your spine relaxed and allow your hips to soften.
Begin to rock slowly from side to side if it feels good.

Sway with San