Standing
Beginner

Core & Center Flow

Focus on strengthening your core with controlled movements and mindful breathing.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–3/5
Focus zonesArmsShouldersCoreLegsBackFull body

The complete sequence

  1. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  2. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  3. Oblique March

    Difficulty 3/5Clarity 4/530 sec

  4. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  5. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  6. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  7. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  8. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  9. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  10. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.