21 Day Core Flow Series

Welcome to Our 21 Day Core Flow Series!

Each class in this 21 day series is between 15-30 mins in length and these signature practices are a combination of Carole’s very own dynamic Yoga sequences and Pilates core conditioning exercises.

This core flow series will teach you how to build a strong foundation as you focus on and get to know specific areas of your core. In addition you will learn breathing techniques that allow you to both strengthen and relax your core muscles. The series will also incorporate mindfulness and self love practices that will have you reaffirming your relationship to your beautiful belly, listening to your body's responses and finding feel-great movement that works FOR YOU.

If you're looking for joyful dynamic movement, a complete practice that provides you with a healthy functional core AND fits into your daily routine, join us for our 21 Day Core Flow Series!

Included Videos

Carole Carter from Living Lotus Online on a yoga mat demonstrating reclined exercise movement
Begin learning how to engage your core to efficiently and safely move through this core flow series. This practice will guide you through core breathing and teach you how to harness your breath for a stable and strong centre. Try out a few simple exercises while working with core breath and learn how to engage from the inside out.
Carole Carter from Living Lotus Online on a yoga mat demonstrating balancing table top bird dog pose Utthita Chakravakasana Utthita Marjariasana
Round Round baby, You’re working all around the core in this practice. Front, back & sides every inch of the core gets some attention in this quick flow.
Carole Carter from Living Lotus Online on a yoga mat demonstrating downward facing dog forward bend pose Adho Mukha Shvanasana
You will tighten, strengthen and stretch the lower abdominals in this practice. Grab 2 Blocks and remember that lower ab work can be a little more challenging. So modify as needed and pay close attention to how your low back is feeling.
Carole Carter from Living Lotus Online on a yoga mat demonstrating side plank balancing pose Vasishthasana
This practice focuses on the Obliques (the muscles that run along the sides of your core.) Strong obliques help support the back and your overall posture. They also play an important role in side bending & rotating. When this area is well taken care of it will aid in preventing injury/pain in the low back & shoulders.
Carole Carter from Living Lotus Online on a yoga mat demonstrating plank pose Phalakasana Kumbhakasana with weights
Grab 2 Medium weights for this classic core flow practice that combines familiar core exercises with classic Yoga poses.
Carole Carter from Living Lotus Online on a yoga mat demonstrating warrior three with airplane arms pose Virabhadrasana Digasana
Defy gravity as you work to levitate your Lolasana (a challenging arm balance pose) in this fiery practice. While this class is designed to strengthen areas of the body that may result in Lolasana, ultimately it’s about building a strong, healthy body & open mind. You can expect to fire up your core, strengthen your back , hip flexors & upper body as well as have lots of fun along the way.
Carole Carter from Living Lotus Online on a yoga mat demonstrating reclined twist restorative yoga pose
Tight stomach muscles don’t feel great. Be it down to an intense ab routine, digestive issues, hormonal changes or even stress there’s lots of reason your tummy might be feeling crummy. This practice aims to soothe both tummy and mind with gentle abdominal stretches and breath work. Grab a blanket and bolster.
Carole Carter from Living Lotus Online on a yoga mat demonstrating revolved downward facing dog pose Parivritta Adho Mukha Shvanasana
This practice focuses on twisting motion as you rotate your spine. It will improve spinal mobility and help to release tension of the abdomen muscles by stimulating blood circulation. This class is also wonderful for strengthening your back , trimming your waistline and improving balance.
Carole Carter from Living Lotus Online on a yoga mat demonstrating goddess pose horse stance with cactus arms
Powerfully calm is the theme of this practice. You will move mindfully with both moon and goddess pose variations. Grab 2 x Yoga blocks for a practice that will strengthen abdominals, spine & glutes. As well as stretch Shoulders, Chest & legs.
Carole Carter from Living Lotus Online on a yoga mat demonstrating box or table pose Chakravakasana variation with knees hovering
This is a fun, fast and effective practice. It’s a non stop sequence that will strengthen and stabilize your core & build upper body endurance.
Carole Carter from Living Lotus Online on a yoga mat demonstrating warrior one Virabhadrasana standing yoga pose with arms outstretched forwards variation
On your feet for this standing core flow practice that focuses on core and lower body.
Carole Carter from Living Lotus Online on a yoga mat demonstrating goddess squat horse stance Utkata Konasana with weights
Bums & tums or glutes & core. Either way this practice focuses on core stabilization exercises and strengthens the 3 major glute muscles. Together these areas support a range of compound movements as well as prevent muscle imbalances. Bonus this class will help with that perky posterior.
Carole Carter from Living Lotus Online on a yoga mat demonstrating warrior one pose Virabhadrasana
Get ready to rise high and soar with your core in this practice. You will lift your energy and prepare to lift yourself up into Bakasana ( Crow pose, arm balance) with core and upper body strengthening exercises.
Carole Carter from Living Lotus Online on a yoga mat demonstrating bridge pose variation Setu Bandha Sarvangasana
The pelvic floor is a very important part of the core. It is located in the base of the pelvis & forms the bottom of the core. It can be described as a hammock-like group of muscles and it supports major organs. If you wish to increase core strength for functional purpose then a healthy pelvic floor is extremely important. This practice will teach you how to engage & strengthen as well as release & relax the pelvic floor.
Carole Carter from Living Lotus Online on a yoga mat demonstrating side plank Vasishthasana balancing yoga pose
Get ready to build heat from inside out with some deep burn Yoga poses as you move from your centre in this slow Core Flow practice. Grab a blanket & a Yoga Block.
Carole Carter from Living Lotus Online on a yoga mat demonstrating half locust with opposite arm extended prone backbend yoga pose
This practice will get your low back on track with exercises that strengthen and support the low back alongside stretches that work will out tension.
Carole Carter from Living Lotus Online on a yoga mat demonstrating sleeping swan seated forward bend yoga pose
This practice focuses on strengthening the muscles of the hips, including the hip flexors which play a vital role in stabilizing the pelvis & spine. As promised you’ll also be getting a powerful core workout. Grab a Yoga Block.
Carole Carter from Living Lotus Online on a yoga mat demonstrating supported boat pose Navasana
Get ready to move with some fiery abdominal wall strengthening & stabilizing exercises. But not before practising some loving awareness & checking in with your relationship to your belly.
Carole Carter from Living Lotus Online on a yoga mat demonstrating box pose chakravakasana leg raise with small ball prop
The addition of a small ball means you can activate more muscles as you work on core stability. It also provides great feedback for core engagement and will assist you in focusing in on the areas/ muscles you are working.
Carole Carter from Living Lotus Online on a yoga mat demonstrating plank pose phalakasana kumbhakasana with knee drawn into chest
Core Power is a complete core flow class that draws many elements you have worked on throughout you core flow series. Remember to use your core breathing, apply what you have learned over the past 20 days adapt & modify to ensure the class best serves YOU.
Carole Carter from Living Lotus Online on a yoga mat demonstrating supine reclined restorative yoga pose with yoga bolster prop
Core release is a gentle practice where you will take some time to nourish your body and reflect upon what you have learned & gained along this 21 day series.

This Series is Included in Our Monthly Or Yearly Subscription Plans.

Monthly

$ 30 Canadian Dollars, Billed Monthly
  • 2 Week FREE Trial
  • HUNDREDS of On Demand Videos
  • Special Events and Workout Series
  • Exclusive Discounts and Perks
  • OUR MOST POPULAR PLAN
SIGN UP
Popular

yearly

$ 300 Canadian Dollars, Billed Annually
  • 2 Week FREE Trial
  • HUNDREDS of On Demand Videos
  • Special Events and Workout Series
  • Exclusive Discounts and Perks
  • BEST VALUE!!
SIGN UP
Facebook Youtube Instagram Tiktok

Support

Privacy Policy