Core Control

Lie on your back with your arms reaching straight up toward the ceiling over your shoulders. Bend your hips and knees to about 90 degrees so your shins are parallel to the floor. Gently flatten your lower back toward the mat and draw your belly in.

1. Inhale — set your position, keeping your lower back lightly pressed into the mat.
2. Exhale — slowly lower your right arm overhead and extend your left leg straight out, stopping just before they reach the floor.
3. Keep your lower back in contact with the mat as the limbs travel.
4. Inhale — return the arm and leg to the starting position with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your lower back gently pressed to the mat the whole time; if it lifts, shorten the reach.
• Move the arm and leg slowly and evenly, matching them to your breath.
• Keep your ribs settled down and your neck and shoulders relaxed.
• Extend the opposite arm and leg together — same-side pairs make it harder to hold the position.

Start on your hands and knees in a tabletop position with your wrists under your shoulders and your knees under your hips. Spread your fingers and press evenly into the mat. Set your spine in a long, neutral line and draw your belly gently in.

1. Inhale — lengthen through the crown of your head to set your starting position.
2. Exhale — reach your right arm straight forward and your left leg straight back until both are level with your torso.
3. Reach actively through the fingertips and the back heel, keeping your hips and shoulders square to the floor.
4. Inhale — return the hand and knee to the mat with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your hips level — imagine balancing a cup of water on your lower back throughout.
• Extend only as far as you can without arching your lower back or twisting your torso.
• Move slowly and reach long rather than lifting the limbs high.
• Keep the back of your neck long by gazing down at the mat.

Start face-down and set your forearms on the mat with your elbows directly under your shoulders and your forearms pointing forward. Tuck your toes under and lift your hips until your body forms one long line from the crown of your head to your heels. Draw your belly gently in and set your gaze at the floor just ahead of your hands.

1. Press your forearms and toes into the floor and lift your knees, holding your body in one straight line.
2. Draw your navel toward your spine and squeeze your glutes so your hips neither sag toward the floor nor pike up toward the ceiling.
3. Hold the position, breathing steadily into your ribs and keeping your midsection from dropping.

• Keep your neck long by gazing just ahead of your hands rather than dropping your head or lifting your chin.
• Press the floor away through your forearms so your shoulders stay broad, not collapsed between the blades.
• Hold one straight line from head to heels; if your hips start to sag or lift, reset the position.
• Breathe evenly throughout rather than holding your breath to brace.
• To reduce the load, lower your knees to the mat and hold the same straight line from head to knees.

Lie on your side with your legs extended and stacked, one foot resting on top of the other. Set your bottom forearm on the mat with the elbow directly under your shoulder and the forearm pointing forward. Rest your top hand on your hip and lengthen through the crown of your head.

1. Press your bottom forearm and the side of your bottom foot into the floor and lift your hips until your body forms one straight line.
2. Stack your shoulders, hips, and ankles, and reach the crown of your head away from your feet.
3. Hold the position, breathing steadily and keeping your hips lifted and level.

• Press your bottom shoulder away from your ear so it stays broad and supported.
• Stack your hips vertically; don't let the bottom hip drift toward the floor or roll forward.
• Keep your head in line with your spine rather than dropping it toward your shoulder.
• To reduce the load, bend your bottom knee and rest that shin on the mat, holding the line from head to that knee.

Lie on your back with your arms resting by your sides, palms down. Bend your hips and knees so your thighs stack over your hips and your shins are roughly parallel to the floor. Press your lower back gently toward the mat.

1. Exhale — draw your knees toward your chest, curling your hips and tailbone slightly off the mat.
2. Pause at the top with your hips gently lifted.
3. Inhale — lower your hips and return your thighs over your hips with control.
4. Repeat, keeping the movement small and controlled.

• Curl from your hips and lower abdomen rather than swinging your legs for momentum.
• Keep the movement small — lift your hips just off the mat instead of rolling far back onto your neck.
• Press your hands lightly into the mat for stability without pushing off them.
• Keep your head, neck, and shoulders relaxed on the floor.

Sit on the mat with your knees bent and your feet either flat on the floor or lifted just off it. Lean your torso back slightly to a comfortable angle, keeping your spine long and your chest lifted. Bring your hands together in front of your chest.

1. Inhale — lengthen through your spine to set your position.
2. Exhale — rotate your torso to the right, turning from your waist and following your hands with your gaze.
3. Inhale — return through center with control.
4. Exhale — rotate to the left, then continue alternating side to side.

• Turn from your waist and ribs, not just your arms — let your hands follow the torso.
• Keep your spine long and your chest lifted; don't let your back round as you lean back.
• Move at a steady pace you can control rather than swinging side to side.
• For less load, keep your feet flat on the floor; for more, hover your heels just above it.