GnomeYoga
Core Spark yoga sequence with the gnome
Start · 4 min 40

🍄 Gnome original · Intermediate

Core Spark

Light the belly fire. A cosy campfire, not a bonfire.

  • 4 min 40
  • 8 poses
  • 3 chapters
Make it minePrint

You’ll need: A mat. Knees down in any pose is always a clever choice.

The journey

  1. Tabletop Pose1
  2. Bird Dog (Balancing Table)2
  3. Plank Pose3
  4. Forearm Plank4
  5. Side Plank5
  6. Boat Pose6
  7. Bridge Pose7
  8. Child's Pose8

  1. Kindle 1:20

    1. Tabletop Pose yoga pose illustration
      Tabletop PoseBharmāsana

      Tabletop. Hands press the ground like pressing flowers.

      30s
    2. Bird Dog (Balancing Table) yoga pose illustration
      Bird Dog (Balancing Table)Cakravākāsana

      Opposite arm and leg reach long. Keep the back flat enough for a teacup.

      25s × 2each side

  2. Glow 2:05

    1. Plank Pose yoga pose illustration
      Plank PosePhalakāsana

      One long line from hat to heels. Keep breathing, the fire needs air.

      30s
    2. Forearm Plank yoga pose illustration
      Forearm PlankPhalakāsana sur avant-bras

      Elbows under shoulders. The gnome counts with you, slowly.

      30s
    3. Side Plank yoga pose illustration
      Side PlankVasiṣṭhāsana

      Stack the feet or drop a knee. Shine sideways.

      20s × 2each side
    4. Boat Pose yoga pose illustration
      Boat PoseParipūrṇa Nāvāsana

      Float on your sit-bones. Bent knees are perfectly seaworthy.

      25s

  3. Cool 1:15

    1. Bridge Pose yoga pose illustration
      Bridge PoseSetu Bandha Sarvāṅgāsana

      Lift the hips and let the belly soften.

      30s
    2. Child's Pose yoga pose illustration
      Child's PoseBalāsana

      Rest. The fire is lit; let it glow quietly.

      45s

About this intermediate yoga sequence

A short intermediate core yoga sequence with bird dog, plank, forearm plank, side plank and boat pose, finished with bridge and child’s pose.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 4 min 40