Build Core, Back & Hip Strength | Iyengar Yoga for Beginners

Build Core, Back & Hip Strength – Iyengar Yoga for Beginners
This 10-minute Iyengar yoga class is designed to strengthen the core, support the back, and build stability in the hips. Using precise alignment and accessible poses, you’ll work the entire body while focusing on proper form to protect your spine and improve mobility. This sequence of yoga poses, helps to release low back pain, strengthens the arms and shoulder to protect against injury and increases flexibility.

This practice will help you:
• Strengthen your core and back muscles
• Increase hip stability and mobility
• Improve posture and spinal support
• Build a strong foundation for daily activities and other workouts

Today’s sequence includes:
Seated centering
Side stretches
Cat-Cows with lifted knees
Downward-Facing Dog
Uttanasana (Forward Fold)
Tadasana (Mountain Pose)
Utkatasana (Chair Pose)
Planks
Dandasana (Staff Pose)
Boat Pose (Navasana) variations
Supine core work & leg lifts
Bridge Pose with single-leg lifts
Savasana - guided relaxation

Benefits:
• Strengthens abs, back, hips, and legs
• Improves posture and spinal mobility
• Boosts energy and focus in just 10 minutes

No props required, but blocks and a blanket are optional for extra support.

Iyengar yoga for for balance and mobility:   • Improve balance and mobility  |   Iyengar ...  


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About Sonia:
Sonia is a Yoga Alliance 500-hour educator and a certified Iyengar Yoga teacher with over two decades of experience. She specializes in therapeutic, alignment-based yoga that supports healing and long-term well-being. Sonia has studied directly with the Iyengar family in India and brings clarity, depth, and insight to her teaching—helping students build confidence, strength, and understanding in their own bodies.
00:00 Introduction
00:34 center and set intention
01:10 arm and shoulder side stretch
01:48 cat cows and core
02:50 downward dog to uttanasana forward fold
04:08 utkatasana chair pose
04:59 plank flow
05:55 boat pose Navasana
07:02 leg lifts core strong
07:51 bridge pose
08:43 savasana - guided relaxation