A 45-minute Iyengar Yoga practice designed to strengthen and tone the core by working both the abdominal muscles and the muscles that build spinal strength. The sequence uses precise, focused movements to develop control, stability, and endurance.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

This class focuses on developing core strength through a combination of abdominal work and spinal strength. Rather than isolating one area, the practice looks at how these muscle groups work together to stabilize the body.

The emphasis is on precision and control. By moving carefully through each pose, you begin to build strength in a way that supports posture and overall stability, rather than relying on momentum.

This is a more focused and sustained practice, designed to build endurance and awareness in the core over time.

What You’ll Practice

• Urdhva Prasarita Padasana (Leg Raises) to strengthen the abdominals

• Supta Padangusthasana I & II (Reclining Hand-to-Big-Toe Pose) for coordination and control

• Ardha Navasana (Half Boat Pose) to build core stability

• Paripurna Navasana (Full Boat Pose) to develop strength and balance

• Mayurasana (Peacock Pose) to challenge full-body integration and control

When to Use This Practice

• When focusing on core strength and spinal strength

• To support posture and stability

• As a longer, strength-based session

• When building endurance in the abdominal and spinal muscles

Who This Is For

• Students looking to strengthen the core

• Practitioners developing stability and control

• Anyone wanting to improve posture through strength

• Intermediate students or those ready for a more sustained practice

Frequently Asked Questions

Below are some common questions about this practice and how to get the most out of it.

Why work both the abdominals and spinal muscles together?

These muscle groups support each other. Strengthening both helps create a more balanced and stable core that can better support the body in movement and stillness.

Is this practice suitable for beginners?

This is a longer and more demanding sequence. Beginners may need to modify or work gradually, while more experienced students can build endurance and control.

How does spinal strength affect posture?

Stronger spinal muscles help maintain alignment and reduce strain. This makes it easier to stay upright without collapsing or overworking certain areas.

What is the purpose of poses like Boat Pose in this sequence?

Boat Pose and its variations directly challenge the core, helping to build strength, control, and balance in the abdominal muscles.

Why include Mayurasana in a core practice?

Mayurasana requires strong integration through the core and upper body. It helps bring together strength, balance, and control developed earlier in the sequence.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog