Last month I released a video all about modifications and variations for warrior 3. Doing reclined warrior 3 reminded me that to use this variation in my virtual yoga core class recently. And, like a dog with a bone I just couldn’t let it go. I made a mini version of the class for all the ab lovers out there. So, here it is. The warrior core workout.
While this warrior core workout focuses on reclined virabhradrasana 3, I sprinkled in a little hip and glute work too. Because why should the abs get all the fun? If you want to follow along with me here is the workout video.
Check out the video on YouTube to add to your workout or yoga playlist. While you’re there remember to SUBSCRIBE to my channel and hit the notification bell for updates. That way you will never miss an upload!
15 minute yoga core class
After grounding and bringing ourselves present into the space we begin with some warm up. Mobilization movements for the spine and hips. These include arch and flatten and crunches. Progressing to crunches with an alternating knee.
As I mentioned, I included some posterior chain work for the hamstrings, back and glutes. A triple whammy. I love glute bridges. Not only are they good for toning the legs and tush, but they also help release the hamstrings. Which is what we’re using them for in this workout.
There are two variations of bridge in this warrior core workout. Option 1 has both feet grounded on the floor. Option 2 is the progression below with one leg lifted. If you’re not ready for single leg glute bridges stay with the modification above.
Key Points in bridge: The back body is doing the work here. Drive through the heel, engage the glutes. If doing the single leg variation then the extended leg will dictate the intensity of the exercise. Straight up, with the foot over the hip is the easiest option. Lowering the leg bringing thights parallel is more challenging.
Warrior Core Workout – variations
There are three variations of supta virabhradrasana 3 [reclined warrior 3] in this warrior core workout. The first has one leg bent and one leg extended up. Crunch up towards the extended leg.
The next variation is similar except that both legs are extended. Just like in reclined warrior 3. Push through the heels to engage the muscles of the thighs, and hips. Again crunching up.
The more challenging variation and the reason it’s called the warrior core workout is the variation above. In reclined warrior 3 but both legs are away from the floor. One leg remains up over the hip. The other leg is extended towards the front of you mat and hovering off the floor. Don’t lift it too high! Less is more sometimes when working the core!
Always ending with relaxation
After all the work I always end with relaxation. This workout is 15 minutes so it’s brief but it’s there. Some windshield wipers, happy baby and a minutes savasana.
If you’re interested in more classes, then check out my YouTube Channel. I have lots of short workouts and a few longer yoga classes. You do more 30-60 minute yoga classes with me by signing up on Patreon. Join today and you’ll unlock 18 videos in the archives!
- Which core variation warrior 3 is your option?
- Do you like core workouts?
- Are you taking time to ground and center before/after workouts?