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Instinctual Movement for a Powerful Core

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Challenge Overview

Enhance your yoga practice and take your arm-balancing ability to the next level with this intensive core program.

In Instinctual Movement for a Powerful Core, Chelsey Korus guides you through practices she created to help you gain a more nuanced and instinctive understanding of your core.  Throughout the program you’ll learn how to recruit abdominal strength for balancing on your hands and forearms as you move through a series of progressively challenging mobility and strengthening exercises. And you’ll do it mindfully—each class begins with a wrist- and shoulder-mobility warm-up to prepare you for balance work.

There are five classes in the program. In the first one, you’ll learn an isolated core sequence to develop your core awareness for the strengthening work that follows. On days two through five, you’ll continue to use this core-awareness to explore more challenging practices.

Get ready to do wavelike spinal movements through familiar poses, blanket slides from forearm plank, side-to-side hovering hops from a squat position, hollow body rocks, crow leans (a more challenging variation of crow pose), a scapular push-up arm balance, and much more. Along the way, Chelsey encourages you to be curious about the areas of your body where you are still developing strength and offers you variations so you can work at a level that’s appropriate for you.

Ready for a core adventure? Join Chelsey on the mat, breathe deeply, and enjoy yourself!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

2hrs to complete

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Section 1
  • Welcome! In this first module, Chelsey tells you what this progressive core-centered program is all about.
  • Props: blocks, blanket, wall In your first class, you’ll tap into your core confidence with a mobilizing and strengthening sequence. You’ll warm up with active wrist and shoulder stretches from all fours and rolling spinal waves from kneeling. Then, you’ll come onto your back for progressive core-strengthening practices and integrative movements for your glutes, ribs, and head. After that you’ll move to the wall for hip- and core-strengthening kneeling crunches and blanket slides. You’ll conclude with a thirty second forearm plank “test” to gauge your current core strength!
  • In your second class, you’ll explore your hidden strengths and the strengths you’re still developing as you build on the practices you’ve already done. You’ll begin with the active wrist and shoulder warm-ups, then move on to a sequence that includes asymmetrical scapular push-ups from hands and knees, knee-to-elbow crunches from all fours, scapular push-ups from sphinx, a forearm plank hold (longer than yesterday’s!), “elevator lifts” from down dog—where you tap your wrist with your knee and then slide your knee up and down your arm—and more. Then, once the active work is over, you’ll conclude...
  • Props: blanket In class three, you’ll work on building trust in your body as you dig even deeper into your core strength. You’ll begin with wrist and shoulder stretches and scapular push-up variations, adding scapular push-ups from plank into the mix this time. After that, you’ll move into a fiery sequence that includes asymmetrical knee and wrist hovering from a tabletop walk, blanket slides from forearm plank, side-to-side hovering hops from a squat position, hollow body rocks, and more. Catch your breath at the end with a prone scorpion twist designed to stretch your hips and shoulders.
  • Props: blocks, blanket In the fourth class, you’ll ramp up the intensity even more with a practice that capitalizes on the strength you’ve built thus far. After the warm-up (this one includes a blanket slide variation of the scapular push-ups), you’ll move on to a challenging sequence that includes shoulder shrugs from a block-enhanced up dog, a step-by-step block-supported crow pose, “crow leans,” forearm plank to plank blanket slides, a scapular push-up variation sequence, and more. Cool down at the end with a blanket-supported gecko pose, bow pose, and child’s pose. Have a pair of socks and...
  • Props: blanket In the final class of the program, you’ll recognize all that you’ve accomplished throughout this core adventure with a fun practice that kicks things up a notch. You’ll begin with the standard warm-up and some of the scapular push-up core strengtheners from previous classes. After that, you’ll move on to a scapular push-up variation you’ll do from an arm balance, rolling down dogs that mobilize your spine, a flow that includes crow pose scapular push-ups, blanket slide walks, hollow body rocks, knee-to-elbow variations from plank, and more. Near the end, you’ll take a well-deserved...

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Meet Your Teacher

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Chelsey Korus
Chelsey Korus is quickly becoming one of the wellness world’s foremost teachers and philosophers. She’s... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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