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GnomeYoga Original

Core Spark

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

8 poses 5 min Intermediate Core strength Warm-up · Flow · Cool-down

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

What you need: A mat. Knees down in any pose is always a clever choice. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 2 poses · 1 min 20 s

  1. Tabletop Pose — yoga pose in Warm-upTabletop Pose30 sTabletop. Hands press the ground like pressing flowers.
  2. Bird Dog (Balancing Table) — yoga pose in Warm-upBird Dog (Balancing Table)25 s · each sideOpposite arm and leg reach long. Keep the back flat enough for a teacup.

Flow 4 poses · 2 min 5 s

  1. Plank Pose — yoga pose in FlowPlank Pose30 sOne long line from hat to heels. Keep breathing, the fire needs air.
  2. Forearm Plank — yoga pose in FlowForearm Plank30 sElbows under shoulders. The gnome counts with you, slowly.
  3. Side Plank — yoga pose in FlowSide Plank20 s · each sideStack the feet or drop a knee. Shine sideways.
  4. Boat Pose — yoga pose in FlowBoat Pose25 sFloat on your sit-bones. Bent knees are perfectly seaworthy.

Cool-down 2 poses · 1 min 15 s

  1. Bridge Pose — yoga pose in Cool-downBridge Pose30 sLift the hips and let the belly soften.
  2. Child's Pose — yoga pose in Cool-downChild's Pose45 sRest. The fire is lit; let it glow quietly.