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Yoga Sequences

16 Poses for a Strong + Stable Core

This is a practice for mothers, focused on building your core—physical and 
emotional—to sustain you through the overwhelming love and challenges of motherhood.

For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.

This is a practice for all mothers, whether pregnant or facing an empty nest, recently post-
partum or recently adoptive, single or partnered. It is equally appropriate for the highest highs of parenting and for those moments when children push you to your very edge. It’s a practice focused on building your core—a strong physical core and a strong emotional core to sustain you through the overwhelming love and challenges of motherhood.

If you have 10 minutes…

janet stone, crunch

These seated poses will fire up your core and help balance out a stressful day of parenting.

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If you have 20 minutes…

janet stone, table top Leg Lift pose

Continue the core workout with leg lifts and lunges for those moments when children push you to your very edge.

Read here.

If you have 30 minutes…

janet stone, Wide-Legged Standing Forward Bend, prasarita paddotanasana

Practice the entire sequence focused around mothers and their physical and emotional core.

Read here.

About Our Pro

janet stone, Easy Pose, sukhasana

San Francisco–based teacher and model Janet Stone started her practice at age 17. A student of Max Strom and meditation teacher Prem Rawat, Stone teaches vinyasa flow at events around the world. Her new 
kirtan album with DJ Drez, Echoes of Devotion, hit number 1 on iTunes’s World Music chart this year. Stone has two daughters and offers this advice to moms: “Motherhood offers infinite lessons in the realms of surrender, empowerment, grace, mistakes, and patience, and then some more patience—as well as the endless unfurling of transitions and change. Practicing yoga amidst this adventure can support us in myriad ways to find our center.” Learn more at janetstoneyoga.com.