Yoga · Core · Flexibility

Core and hip openers

Boat, plank variations and pigeon on each side, for athletes' cores and hips.

T
Start / 5
Time
15 min
Players
1–30
Age
U10+
Area
Mat per person
Equipment
mats

Setup

  1. Mats spaced an arm's length apart.

How it runs

  1. Boat pose, three holds of 20 seconds.
  2. Plank, side plank and forearm plank, 30 seconds each.
  3. Pigeon, ten breaths each side, then a supine twist.

Coaching points

  • Draw the navel in and keep the lower back long in boat.
  • Hips in line with the shoulders in plank.
  • Square the hips and breathe into the stretch in pigeon.

Common mistakes

  • Sagging hips in plank.
  • Forcing pigeon and lifting the hip.

Say it: “Long spine, slow breath.”

Make it harder

  • Boat with leg lowers.
  • Plank 60 seconds.

Make it easier

  • Knees bent in boat.
  • Figure-four on the back instead of pigeon.

Reviewed by the Sportdify coaching team.