Yoga Sequence Builder for Yoga Teachers

Yoga Sequence For The Abs: Core Strength Yoga Sequence

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence For The Abs: Core Strength Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Pentacle Pose (Savasana Variation Arms Out)
    A. Begin by relaxing the muscles all over by lying down in Savasana, arms stretched out and legs wide apart.

    B. Bring the mind and the breathing in co-ordination. Take deep 6 rounds of inhalation and exhalation.
  • Half Plough Pose (Ardha Halasana)
    A. Release the body from Savasan and go into Ardha Halasana, keeping both the legs at 90 degrees from the floor.

    B. Raise the legs and stretch them tightening the quads and pulling in the tummy and feeling the abdominal muscles tight.

    C. The breathing should is not too slow and the exhalation not to long.

    D. The more you tighten the quads and the abdominal muscles the longer you can stay in the pose.

    E. Stay breathing for about 6 rounds making the breathing a bit fast.
  • Half Boat Pose (Ardha Navasana)
    A. Release the body from Ardha Halasana, and taking the palms cupped behind your head, bring the upper body and the lower body to about 30 degrees from the floor.

    B. Bringing both extremes of the body in the air balance the body on your lower back and feel the tightening of the belly and the abs.

    C. Bring the elbow closer to your chest and give the body the strength to hold here for about 8 quick breaths.

    D. Stretch the legs feeling the tightens at the quads and the pelvic .
  • Both Big Toe Pose (Ubhaya Padangusthasana)
    A. Release and go into Ubhaya Padnagusthasana, by holding the toes with your hands and straighten the legs by raising the upper body to almost 90 degrees.

    B. Here the pressure will be felt at the hamstrings, but take your mind to the core and pull the tummy deep inside and bring the chest out and shoulders back and stay here for a good 8 breaths which are not very slow.

    C. The weight of the body should not be felt at the buttocks but more at the core and the abdominal area. This way the core works harder thus making it stronger.

    D. Keep this for about 8 breaths and go deeper into the pose with every breath.
  • Boat Pose (Navasana)
    A. From Ubhaya Padangusthasana, release the arms and bring it to your sides still holding on to the position of the upper body and the lower body as in Unhaya Padangusthasan.

    B. Balancing the body on your buttocks, bring the abdominal muscles pulled in and bring the navel pulled in closer to the spine.

    C. With the chest out and shoulders aligned take the energy to the centre and retain this pose for about 8 breaths.
  • Seated Forward Bend Pose (Paschimottanasana)
    A. With arms stretched upwards while seated in Dandasana(Staff Pose), fingers interlocked, inhale and stretch and remain here for few breaths.

    B. As you take another inhalation stretch the arms out moving forward bending at the hip and as you exhale reach for the feet trying to place the interlocked fingers around the feet or place it to where the hands can reach on the leg.

    C. Bring the forehead close to the knee by pulling in the abdominal muscles and try and press the tummy on to the thighs.

    D. Remain here for a minimum of 4 deep long breaths to ease the stretch so far felt with the above poses
  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Move onto your feet in Adho Mukha Svanasana and by pulling in the tummy feeling the tightness around the abdominal muscles bring the pose deeper by bringing the head close to the floor.

    B. Taking 8 breaths stretch deeper and push the navel far inside like touching the spine.
  • Four Limbed Staff Pose Variation High (Caturanga Dandasana Variation High)
    A. From Adho Mukha Svanasana, go lower down with the body using the arm and shoulder strength into Caturanga Dandasana Variation High.

    B. Pulling in the tummy and the pelvic, tighten the abdominal muscles and stay strong here for about 8 breaths taking the energy to the core.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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