This challenging flow targets the core in plank poses, a roll-up/roll-down sequence, and a bridge series. To modify the exercises, bend your knees. If you have issues with your neck or back, please watch the sequence through and consider skipping the roll-over portion.

Once you're familiar with these exercises, you can add repetitions, keying each motion to your breath and moving in your own time.

Music for the episode is "Kereshme," by Stellamara, from the DJ Cary album "Eastern Grooves," available at magnatune.com.

If you have questions, feedback, or want to sponsor this podcast, please be in touch: yogasage at mac dot com.