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Core, Hip & Glute Engagement (Strength Foundations Course #5)

4,360 views · Published 29 June 2018 · 15:28 · Indexed 27 October 2026

Channel: Man Flow Yoga · 2018 · Education

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- - Strength Foundations Course - /SFC

Balance is part skill, part strength. It is a skill you develop through practice, and a strength you develop my training the right muscle groups. A lot of people wonder why they have less-than-desirable balance, especially if they’ve been practicing yoga for a while, and the reason why usually has less to do with the SKILL of balancing, and more to do with the lack of strength in the muscles involved in balance.

I’ve also added an exercise here to help you maintain strength in twists. I find that in yoga people are passive in their twists, and they rely on digging their elbow into their knee to twist further, instead of using their core strength. This low lunge drill helps you fix that.

Use these exercises to improve your balance and get a stronger core!!

Side Plank
Target:Obliques
Technique: Stack your shoulders and make sure there is a straight line from your elbow all the way up to the hand lifted in the air.
Benefit: Core strength, endurance and stability

Leg Levers
Target: Abdominals
Technique: If you have tight hamstrings you can bend your knees as your leg raises.
Benefit: Core strength and endurance

Donkey Kicks in Tabletop Position
Target: Glutes
Technique: Press your heal up and keep your toes active
Benefit: Glute strength and engagement

Squat Hold w/ Block
Target: Lower Body
Technique: Hinge at the hips and squeeze the block to engage your core and inner thighs.
Benefit: Strength and endurance in your legs, glutes and hips

Low Lunge w/ Twist
Target: Lower body & core
Technique: Keep your weight in your front leg. Inhale to lift, exhale to go deeper into the twist.
Benefit: Mobility, balance, core and lower body endurance, and spinal flexibility.

These exercises are handpicked from the 5th workout of the Man Flow Yoga Strength Foundations Course, starting Monday, July 2. Last day to sign up is Sunday!! Learn more at /SFC -

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