5 Steps To Improve Your Knee-To-Nose Core Flow (Video)

Written by Gigi Yogini

Core-strengthening exercises are popular because they can help you get a flatter stomach. More importantly, these exercises also develop your body's stability and can prevent low back pain. Core stability is used any time a person moves from one position to another, such as from standing up to sitting down or reaching over to pick something up.

One of the core-strengthening exercises you might practice often in yoga class is the "Down Dog, Knee-to-Nose Flow." This exercise works the abdominal core, hips, buttocks and chest while helping you prepare to step to the front of your yoga mat. For beginners, it can be challenging, but once you get the hang of it, you'll see your practice (and posture) improve.

Here are 5 steps for beginners to improve the Down Dog Knee-to-Nose Flow:

1. Start in Downward Facing Dog and inhale to reach the right leg back. Keep the hips square.

2. As you exhale, shift to plank with your shoulders over the wrists and bend your knee towards the chest.

3. Round your back and tuck your chin to bring your knee towards your nose.

4. Inhale to reach your right leg up and back to 3-legged down dog before lowering the foot to the floor.

5. On an inhale, switch sides.

BONUS: When you feel stronger and more confident with this practice, try doing 5-10 repetitions on one side before switching to the other side.

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