15-Minute Power Yoga + Abs Workout (SplitStrong 35, DAY 4)

An at home yoga workout for STRONG ABS! This no equipment, yoga workout combines powerful, muscle-building flows with core-strengthening yoga ab exercises.

This is DAY 4 of our SplitStrong 35 Workout Program.

Jump to 15-Minute Yoga Abs Outline

Strength and lengthen with this quick (but efficient) power yoga routine!

One of my favorite ways to shake out sore muscles AND work the abs and core.

Does yoga work the abs and core muscles?

Almost every yoga pose engages your core. Increased core strength is one of the many benefits of yoga. 

From core-centric poses like high plank and Chatarunga push ups; to transitioning between poses and using your core to stabilize your body.

Yoga classes increase balance, mobility and range of motion ALL while strengthening your muscles which promotes weight loss. 

power yoga workout at home | chatarunga push up

15-Minute Power Yoga and Abs Workout At Home

This is yoga for strength-training-lovers, and strength training for yogis!

A total body yoga workout for beginners AND advanced yogis alike. Scale this yoga flow to fit your yoga practice (by taking a 3-point chatarunga or chatarunga from your knees).

Flow through a series of yoga poses to strengthen and tone your abs (in just 15 minutes).

Prefer longer workouts? Flow through this yoga sequence x2 to make it a 30-minute yoga ab workout.

Workout Equipment:

None, just your bodyweight. 

Workout Instructions:

Click here to follow along with the Yoga Workout for Abs video at the top of this post.

Let me be your yoga teacher at home. I’ll coach you through the yoga routine, providing form cues and modifications along the way.

Yoga Abs Workout Outline:

  • Yoga Flow + Warm Up (Sun Salutations)
  • Push Ups + Plank + Core
  • Crescent Lunge + Airplane Pose
  • Warrior 2 + Horse Pose
  • Ab Finisher (yoga abs on the mat + boat pose)

5 Yoga Poses for Abs and Core Strength

  1. Yoga Sun Salutation Flow for Beginners (Forward Fold to High Plank)
  2. Chatarunga Push Up to Upward Facing Dog
  3. Crescent Lunge Pose
  4. Airplane Pose
  5. Warrior 2 Pose

1. Yoga Sun Salutation Flow (Forward Fold to High Plank)

Stretches: Hips, hamstrings and lower back.

Strengthens: Shoulders, abs, glutes and quads.

Yoga Sun Salutation Flow for Beginners

How to do a Forward Fold to High Plank:

  1. Start standing in mountain pose, feet hip distance apart, shoulders stacked over hips, arms straight overhead.
  2. As you exhale, soften your knees and hinge forward at the hips to slowly fold forward, reaching your finger tips towards the ground.
  3. Plant your hands on the yoga mat (knees bent as needed). Then step your feet back into a high plank position, shoulders stacked over wrists, body in a straight line from head to heels.

Beginner Yoga Modification: Lower to your knees for a modified plank.

2. Chaturanga Push Up to Upward Facing Dog

Stretches: Shoulders, chest and abdominal muscles.

Strengthens: Shoulders, chest, triceps, spine, abs and core.

Chaturanga Push Up to Upward Facing Dog

How to do a Chaturanga Push Up to Upward Facing Dog:

  1. Start in a high plank or push up position; shoulders stacked over wrists, body in a straight line from head to heels.
  2. Shift your weight forward, nose over fingertips. Then lower your chest towards the ground with elbows pinned at your sides. This is a Chaturanga push up.
  3. To go into upward facing dog place the tops of your feet on the yoga mat as you press into your hands into the floor. Shoulders directly over your wrists as you straighten your arms.
  4. Straighten your arms, lifting your torso and quads a few inches off the floor to lift your.
  5. Drop your shoulders away from your ears and lift your chest toward the ceiling.
  6. Draw your shoulders down and back, heart forward, and keep your head neutral and your gaze directly forward.

Beginner Yoga Modification: Lower to your knees for a modified Chaturanga push up, then perform cobra pose (similar to upward facing dog but your legs stay on the yoga mat).

3. Crescent Lunge Pose

Stretches: Legs, groin, hip flexors, front torso, chest and shoulders.

Strengthens: Legs, thighs, hips, butt, core and abs.

how to do crescent lunge pose | yoga abs workout

How to do a Crescent Lunge:

  1. Start in a lunge position, right foot forward, left foot back. Dropping your back left knee towards the mat.
  2. Right knee directly over your right ankle and front right thigh parallel to the ground.
  3. Inhale and bring your arms above your head, keeping the arms in line with your ears.
  4. To deepen into the lunge press firmly into your feet as you allow your hips to shift forward.
  5. Exhale to release the hands down, reframe the front right foot, and release the pose.
  6. Repeat on the left side.

4. Airplane Pose

Stretches: Hamstrings, hips, groin, hip flexors, and chest.

Strengthens: Legs, quads, hamstrings, hips, calves, core, arms and triceps.

how to do Airplane Pose | yoga workout

How to do Airplane pose:

  1. Start standing in mountain pose, feet hip distance apart, shoulders stacked over hips, arms straight overhead.
  2. Shift your weight onto your right leg, right foot planted firmly on the mat.
  3. Lift your left leg up straight behind you, causing your torso to bend forward at the hips, over the right leg. Sit bones shift up towards the ceiling.
  4. Torso comes parallel to the mat and floating left hip stays square to the mat.
  5. Extend your arms to your sides or back towards your hips.
  6. Lengthen the back of your neck so that you are looking at the ground, creating a straight line from head to left heel.
  7. Repeat on the other side.

Beginner Yoga Modification: Stand next to a wall or countertop so you can reach out for balance assistance if needed.

5. Warrior 2 Pose

Stretches: Legs, ankles, groins, chest and shoulders.

Strengthens: Arms, shoulders, feet, ankles, legs, thighs and core.

how to do warrior 2 pose | yoga workout at home for beginners

How to do Warrior 2 Pose:

  1. Start standing in a wide stance position, feet wider than shoulders (approximately 3 feet apart). Toes facing forward.
  2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away from your ears, creating length in your neck.
  3. Turn your right foot out 90 degrees, toes in line with your right arm extended long. Heel to arch alignment (right heel in line with arch of left foot).
  4. Then bend your right knee into a lunge. Right knee stacked over right ankle, right toes pointing straight ahead.
  5. Turn your head to the right and look over your right fingers.
  6. Repeat on the other side.

SplitStrong 35 Free 2-Week Workout Program

A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5 day workout split, 35-minutes a day, 5-days a week.

If you liked this power yoga and abs workout (day four of the SplitStrong 35 workout plan); download the full training plan.

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At Home Power Yoga Workout (No Equipment)

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