I want to share one of my favorite core workouts. I use this at the end of practice to integrate the shoulders, core and lower extremities. Let’s get right into it…
1) Start with forearm plank. Tighten your glutes and abs as you attempt to drag your forearms towards your feet. This is an isometric contraction of the core muscles shown below. At the same time, co-activate the muscles of your rotator cuff by attempting to “windshield wiper” your forearms in while resisting this action in the opposite direction (Figure 2). Hold for 10-30 seconds the come down and rest for 10 seconds. Click here to learn the key cues to activate your pose as well as the muscle subsystems it amplifies…
4) Next roll over to left side forearm plank. Hold for 10-30 seconds then come down and rest for 10 seconds.
5) Return to forearm plank and repeat the sequence, this time starting with left side plank pose.
Keep your breathing smooth throughout this sequence. Be sure to check out the details in the links above. Start with 10-30 seconds in each pose and build to 1-2 minutes. The adjustments in the links are the keys to integrating the extremities and core. For more cues to help you get the most from your practice, page through the Yoga Mat Companion Series and the Key Muscles and Poses of Yoga.
All the Best,
Ray Long, MD
CREDIT @ http://www.dailybandha.com/2017/06/around-your-core-in-4-minutes.html