“I know which Yoga poses I like.

I would like to do them every day but I am not sure how to put them together to make a full Yoga practice out of them .

I always do some core work on all fours, I like to stretch my hips in pigeon and I hold plank for a few minutes. ”

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What you do IS already a Yoga practice!

You are doing what you need and that is fantastic - core strength (on all4s), fully body strength (plank) and you stretch your hips (pigeon).

If you wish to have a fuller/longer practice, you can:

1. EASY:

   Start with puppy pose - stretch the belly and shoulders before core strengthening. Then, stretch the legs and psoas in low lunge before you do your plank hold. Continue to pigeon and finish in child’s pose.

2. MEDIUM:

If you know how to do a Sun Salutation, do a few rounds and then continue with core strength, plank hold and finish in pigeon. You can also hold a long plank in your Sun Salutation.

3. ADVANCED:

Incorporate all 3 items into any Sun Salutation, adding one more to each round.

1. SS round 1: warm up, focus on breath

2. SS round 2: drop knees in Down Dog and do your core work

3. SS round 3: hold plank extra long

4. SS round 4: in Down Dog, go to 3-legged dog, then bring the knee of the extended leg between your hands for pigeon.
   

Most important sequencing take away here is to add a stretch + gentle release to the body areas we want to strengthen (in this case core & full body) and deeply stretch (hips in pigeon).

Share your experience and what helped you below or a video of what you come up with in our FB Group!