Core Yoga Lesson Plan Bundle: 12 Lesson Plans


Instant Access ♦ Mac & Windows Compatible

Includes 12 core themed yoga lesson plans in short, long and stream formats. You can view the lesson plans online (each plan has a unique URL, or download as a PDF). This will be a fun challenge to give your students.

Hi, my name is George Watts.

I’m a BWY yoga teacher and creator of the Yoga Genie Lesson Planner.

If you’re a yoga teacher and would like to teach a fun, core-focused yoga class, the Turn Your Abs Into Yogic Steel: 12 Week Core Challenge was created for you.

And if you’re a busy yoga student with no time to go to a live yoga class, then what the heck, this pack was created for you too.

The Bundle Includes

You’ll receive 12 core themed yoga lesson plans.

Each of the 12 lesson plans comes with a short, long and stream version. 

The short version is perfect for taking into class with you. It’s short and sweet.

The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism and increases your expertise in the eyes of the students.

The stream version is a video stream of the lesson plan. 

Below I’ve provided you 1 of the 12 yoga lesson plans within the Core Yoga Lesson Plan for free (in short, long and stream formats): 

Core Yoga Challenge 1: 12 Weeks To Sculpt A 6 Pack

  1. Short Plan
  2. Long Plan
  3. Stream Plan

12-Week Course Overview 

Lesson Plan Theme

Turn Your Abs Into Yogic Steel: 12 Week Core Challenge


Each of the 12 yoga lesson plans was created for a 90 minute yoga class, though they would also work well for 30 to 90 minute home practice sessions for your students. 


Intermediate to advanced.


To give a 12-week yoga course focusing on strengthening the core.


By the end of the course students will be able to:

  • Perform yoga poses that strengthen the core
  • State 3 to 5 benefits of having a strong core
  • Explore how breathing helps build a strong core



Core Yoga Handouts Collection


The bundle comes with several core themed yoga class handouts.

You can use the handouts as a teaching aid and/or give out to your students as surprise freebies. Students love handouts!

The Core Yoga Handouts Include


  • Chair Pose Handout
  • Downward Facing Dog Pose Handout
  • Mountain Pose Handouts (3 handouts)
  • Yogic Breathing Exercises Handouts (6 handouts)

The 12 Week Turn Your Abs Into Yogic Steel Challenge


I created the core yoga lesson plans in this bundle for my yoga students as a bit of a laugh. 

After reading a news article about a 45 year old guy (I’m 42) who went from being overweight to having a 6 pack every 20 year old would envy. He hit the gym 5 days a week for 12 weeks.

I can’t stand gyms! I prefer a nice, soft purple yoga mat.

To me gyms are cold, heartless, mysterious places that I would pay good money to avoid.

At the beginning of class 1 of 6 I sat my students down in a circle and said something like:

“I recently read a news article about a 45 year old guy (I’m 42) who went from being overweight to having a 6 pack every 20 year old would envy. He hit the gym 5 days a week for 12 weeks. Instead of the gym, we’re gonna unfurl our yoga mats 6 days a week for 12 weeks and practice yoga that focuses on building an iron core.”

I then asked everyone to hold hands and repeat this humorous mantra…

“For the sake of yoga science I hereby commit to practicing core yoga 6 times a week for 12 weeks.” 

Before we go any further, I know what you’re thinking…

“Is this 12 week core yoga challenge to sculpt a core into iron a bit on the unyogic side?”

There are an inexhaustible amount of global issues that deserve attention more than a belly. To name just a few, there is: global warming, genocide of 100 billion farm animals every year, high suicide rates of teenagers with too much pressure and too few inner tools to manage that pressure, an ageing world population, 795 million undernourished people, millions of people (most of them children) dying each year from diseases associated with inadequate water supply, and cyber bullying.

I’m interested in and concerned about all those global issues…and more.


“Maybe it is really, really, really yogic to focus on the core?”


After all, there isn’t a yoga teacher on this fair planet who doesn’t harp on (in a good way) about the importance of engaging the core during their classes.

Why such devotion to such a small area of the body?

Well, because a strong rectus abdominis has a myriad of glorious benefits such as:

  • improved balance and stability
  • prevention of back problems
  • strengthened diaphragm which plays an essential role in deep breathing
  • improved digestion
  • improved heart health (excess fat around the belly is dangerous)
  • better posture (a strong core keeps your back stable which improves posture)

So, the evidence is in. It is very yogic to embark on a 12 week core challenge.

And it will be a fun experiment to see if the humble £20 yoga mat can match the might of a gym with £20,000 pounds worth of metalled, glinting, shiny equipment.

I must, however, profess to envisioning a day, 6 weeks hence, of oiling myself down in whatever muscle glinting oil bodybuilders glaze themselves in when competing (hopefully not lard as I’m vegan), and then hearing a shriek of approval from my better half as she lays eyes on my six well grooved belly segments (which I’ve been reliably informed are called a 6 pack) as I peel off the way too small t-shirt (that fitted me perfectly 6 weeks ago) from my desirable, hairless, 6 packed, bronzed chest.


Below are some FAQs about core yoga that your students might ask you


“Can abdominal strength improve every pose?” 

Yes. Core abdominal strength improves nearly every pose, offering a sense of balance and ease.

“What is the number one benefit of core yoga?” 

Weakness in the core can result in lower back pain (a whopping 1 in 4 people experience regular lower back pain).

“Can a weak core lead to degenerative disk disease and arthritis?” 

Yes. Weakness in the core can result in over rotations in the vertebrae of the lower back, which can lead to degenerative disk disease and arthritis.

“Can weakness in the core can result in your digestive fires being weak?”

Yes. Weakness in the core can result in your digestive fires being weak. This can cause chronic exhaustion because you’re not absorbing nutrients properly.

“Could I become a door mat if I don’t get on my yoga mat?” 

OK. You might not get this question. But I thought I’d throw it in because…well, two mats are involved. If you don’t know how to get centred in your core, you can easily turn into a doormat for anyone with a strong personality. With a weak core you can become easy pickings for anyone who wants to push you off balance, whether it’s a controlling family member or an advert on the TV trying to get to you buy something that harms your body (cough…did I just say McDonalds). Don’t become a door mat. Get on your yoga mat!

“I’ve been told that every asana helps strengthen the core?

The good news is that every asana is potentially a core-strengthening exercise, if you engage your core (pull abs toward spine).

“Is meditation good for the core?” 

Yes. But you may not be able to stay in Easy Pose (legs crossed) for very long if you have a weak core. To begin with you may only be able to sit for a minute or two. That’s fine. Yoga isn’t a race.

“What are the best yoga asanas to build a strong core yoga?

There really isn’t a set of best core yoga poses. If you engage your core (pull abs toward spine) almost all asanas will help build a strong core. I can’t think of a single asana (even Savasana) that wouldn’t help strengthen your core if you engaged your core. Though, if I had to pick some of my favourite core yoga asanas they’d be: any prone poses (e.g. locust), easy pose (during meditation), any yogic breathing exercise, downward facing dog, boat, root lock, staff, and knees to chest.

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