Download - Flat Tummy Yoga: Your Secret Weapon Yoga Guide For A Sculpted Stomach (Just Do Yoga Book 4)
Copyright2013©JulieSchoenandLittlePearlPublishing.
AllRightsReserved.Reproductionwithoutpermissionisprohibited.Nopartofthisreportmaybealteredinanyformwhatsoever,electronicormechanical—includingphotocopying,recording,orbyanyinformationalstorageorretrievalsystemwithoutexpresswritten,dated,andsignedpermissionfromJulieSchoen,theauthor,andwww.LittlePearlPublishing.com.Thiscontentcannotbesoldunderanycircumstances—youhaveonlypersonalrightstothisproduct.Allimagesarecopyrightedandareownedbytheauthorandpublisher.Noimagescanbecopied,altered,orreusedwithoutconsent.
FLATTUMMYYOGAYourSecretWeaponYogaGuideForASculpted
Stomach
ByJulieSchoen
ReadyForMoreYoga?
CheckOutJulieSchoen'sNewFat-BustingDVD
YogaSweatAvailableonAmazon.Tryitnow!
CheckOutTheRestofTheJustDoYogaSeries!
ContentsFlatTummy,HereICome!
FlatTummyYogaFlow–BurnCalories
FlatTummyYogaFlow–ToneTummy
FlatTummyYogaFlow–StrengthenBack
YourTopTummyQuestionsAnswered
ShouldIKeepDoingCrunches?
MostCoreStrengtheningExercisesHurtMyBack–WhatShouldIDo?
HowFrequentlyShouldIWorkMyCoreInOrderToGetGreatResults?
ShouldMenandWomenWorkTheCoreDifferently?
WhatAreAFewMoreExercisesThatAreGreatForFlatteningMyTummy?
FLATTUMMY,HEREICOME!Flatstomachsareoneofthemanysideeffectsofyoga.Ofcoursejustrollingoutyourmatandlayingineveryone’sfavoritepose,Savasana,attheendofclassisn’tgoingtomagicallygiveyouatighttummy.Sohowdoesyogadoit?
Firstofall,notallyogaclasseswillbeabletoboasttheabilitytoshrinkbelliesandtightenabs.Theclassmustincorporatethreeveryimportantthings.First,youhavetobeabletoworkupasweat,burncaloriesthroughcardiovascularwork.Ifyourheartratedoesn’tincreasewhilepracticingyoga,youwon’tbenefitfromaleanmiddle.Second,core-strengtheningexercisesthatworkalloftheabdominalmusclesmustbeincluded.Inordertoreallyflattenyourtummy,youmustworkallsectionsofyourcore,notjustthesuperficialmusclesinthecenterthataretargetedbydoingsetaftersetofsit-upsandcrunches.Alotofpeoplenevergettheresultstheywantnotbecausetheycan’t,butsimplybecausetheyaredoingthewrongtypeofexercises.Lastly,theclassmustalsostrengthentheback.Ifthebackisweak,thecorewon’tbeabletostrengthenandflatten–thefrontofthebodyneedsthebackofthebodyinordertoseeresults.
Oneoftheawesomeaspectsofyogaisthat,whendonecorrectly,nearlyeveryposeworkstostrengthenandtonethecore.Forexample,balancingposesmakethecoreworktokeepyourcenterofgravity.Forwardfoldsaregreatfortoningthestomachsolongasthenavelissuckedintowardsthespineandthenupundertheribcage–thisissooftenoverlooked,butisoneofthebestwaystoflattenyourtummy!Backbendshelptolengthentheabdominalmuscles,givingyoualookthatislongandlean.Ontopofallofthat,therearesomeamazingposesinyogathatdoanexcellentjobinstrengtheningthecoreandinwaysthattargetcrucialmusclesthatareoftenneglectedinregular“ab-workout”routines.
Igavebirthtomysonjustfivemonthsagoandwithnothingbutlotsofyoga,Iwasabletogetmyflattummyback!Itreallydoeswork!
Withconsistencyandeffort,aflattummyisyoursforthetaking!Andthebestpartisthatyoucanhonestlydoitallrightfromyourownlivingroom,withnothingmorethanayogamatandthefollowingsequences.
XOXOJulie
FLATTUMMYYOGAFLOW–BURNCALORIES
Benefits:Thissequenceshouldberepeatedasmanytimesaspossibleoruntilyouareabletoincreaseyourheartrateandworkupabitofasweat.Burningcaloriesthroughcardiovascularexerciseisoneofthekeystogettingaflattummy—noonecanseehowstrongyourstomachisifyouhaveabittoomucharoundthemiddle!Thegoalshouldbetoworkyourwayuptodoing10to12oftheseflowseachday.
Asyouflowfromoneposetothenext,remembertokeepthecoreengaged–pullingthenavelupandinonfoldsandthenusingitsstrengthtotransitionfromonetothenext.Usethebreathtoguideyou,movingwitheachinhalationandexhalation.Thegoalshouldbetoeventuallymovequicklythroughtheposes.However,feelfreetoholdaposelongerifitfeelsgoodorifyouneedalittlebreather.
Ifjumpingbackandforward(asshowninthevideo)istoomuchforrightnow,simplystepbackandforthinstead.
1.TadasanawithAnjaliMudra(MountainPosewithOfferingSeal)
StandatthetopofyourmatwithyourhandsinAnjaliMudra(palmspressingtogetheratheartcenter).Feelyourfeetgrounddown,balancingtheweightofyourbodythroughallfourcorners.Itshouldfeellikeyouareactuallypressingthegroundawayfromyou.Lengthenbothsidesoftheanklesandgentlyengagethemusclesofthethighsbyliftingthekneecaps.Rolltheinnerthighsbacktohelpcreatemorespaceinyourlowerback.Scoopthetailbonedownandundertohelpthespinecurvenaturally,protectingthelowerbackfromoverarching.Feelthevertebraeofthespinenaturallystackontopofeachotherasyoulengthenyourbackbyfeelingasifsomeoneispullingyoustraightupbyastringattachedtothetopofyourhead.Keepyourchinparalleltothegroundandthenecklongonallfoursides.
Asyoubreatheinthispose,feelfreetoshutyoureyes,workingonmaintainingyourcenterofgravity.Stayinthisposeforaslongasyou’dlike–there’salotofbenefittolearninghowtostandproperly!
2.UrdhvaHastasana(UpwardSalute)
Inhale,bringyourhandsoverhead,keepingtheshouldersrelaxedandbringingyourgazeup.TrytokeepthesamealignmentfromTadasana–it’sharderwhenyouextendyourarmssoreallypayattentiontoyourhipsandlowerback.Allowthechesttoopenandexpandevenlyacrossthecollarbonesandshoulderbladesasyoufeelagentlestretchthroughtheshoulders.
shoulders.
3.Uttanasana(StandingForwardBendImage)
Exhale,bendingfromthehips,bringthehandsdowntotheground.Ifyourhandsdonottouch,allowthemtorestonyourshinsorthighs.Allowtheheadtobeheavysothatyourneckcanrelaxandlengthen.Keepthelegsstrongandengagedbypullingthekneecapsup.Tomoreeffectivelyperformthispose,pullthelowerabdomenupandin.Thespineshouldfeellikeitislengtheningasyoucontinuetogetdeeperanddeeperintothefold.
thefold.
4.ArdhaUttanasana(StandingHalfForwardBend)
Inhaleandbringyourhandstoyourshins.Openthechestforwardandgentlysqueezetheshoulderbladestogether.Keepyourhipsdirectlyovertheanklesandyourgazeforward.
5.PlankPose
ExhaleandhoporstepbackintoPlankPose,aligningyourhandssothattheyaredirectlyunderyourshouldersandmakingsurethatyourbodyisparallelwiththefloor.Engagethecoreandasyouinhalebringyourgazeslightlyforward.
6.ChaturangaDandasana(Four-LimbedStaffPose)
ExhaleandlowerdowntoChaturanga.Keepthebodyparalleltothematandtheelbowsinclosetothebody.Yourelbowsshouldnevergoabovetheshouldersinthisposeinordertokeeptheshoulderjointsafe.Lookforwardandkeeptheneckandspinelong.Ifyouneedtodropthekneesinthisposeuntilyoubuildenoughstrengthfeelfreetodoso.
7.UrdhvaMukhaSvanasana(UpwardFacingDogPose)
Inhale,pressupintoUpwardFacingDogbyrollingthebodyforwardandliftingthehipsandlegsoffthemat.Withyourhandsdirectlyundertheshoulders,pushtheupperbodyforwardbetweenthearms,openingthechest.Ifthereistoomuchpressureonthelowerbackinthispose,youcandropthehipsandlegsdowntothegroundandpracticeBhujangasana(CobraPose)instead.
8.AdhoMukhaSvanasana(DownwardFacingDog)
Exhale,bringthehandsbackoveryourheadanddownonthematinfrontofyou.SpreadthefingerswideandpressupintoDownDogbystraighteningthearmsandlegs.Pressthehandsintothematandliftupandoutoftheshoulders.Yourfeetshouldbehip-widthapartwiththeheelsdirectlybehindthetoes.Engagethelegsbyliftingthekneecapsandrollingtheinnerthighsback.Focusonlengtheningthebackbody,especiallythespine,witheachbreath.
Tohelploosentheneck,feelfreetoshakeyourheadupanddown,yesandnowhileinthispose.
9.TriPadaAdhoMukhaSvanasana(ThreeLeggedDownwardFacingDog)
Inhaleasyouliftoneleguptowardsthesky,doingyourbesttokeepbothhipsinonelineasyoudoso.Trytofindbalanceinyourbodybycenteringtheweightanddistributingitevenlybetweenbothhands.
10.HighLunge
Exhaleandsteponefootforwardbetweenyourhands,liftingintoHighLunge.Thekneeofyourfrontlegshouldbebentdirectlyovertheankle,makingthethighparalleltothemat.Thebacklegshouldbestraightandlifted,balancingontheballofthefoot.Liftthearmsupoverhead,butkeeptheshouldersandneckrelaxed.Asyouliftyourarms,feelyour
keeptheshouldersandneckrelaxed.Asyouliftyourarms,feelyoursidesandthespacebetweenyourribslengthen.
ReturntoPlank(Pose5)andrepeattheposesontheotherside.
11.Utkatasana(ChairPose)
Inhaleasyoustepthebackfootforwardtomeetthefrontfoot.(Alternately,youcouldstepbackfromHighLungeintoPlankandrepeatChaturangaDandasana,UrdhvaMukhaSvanasana,andAdhoMukhaSvanasanabeforecomingintothispose.)
Withthesidesofyourfeettouching,bendyourkneesasifyouaregoing
Withthesidesofyourfeettouching,bendyourkneesasifyouaregoingtositdowninachairbehindyou.Keeptheweightinyourheelsandsitdownlower.Raiseyourarmsoveryourhead,makingsurethatthecheststaysliftedandtheshoulderjointsandneckstaylooseandrelaxed.
StraightenyourlegsandreturntoTadasana(Pose1)torepeatthissequence.
FLATTUMMYYOGAFLOW–TONETUMMY
Benefits:Thisflowtargetsallofthemusclesinthecore,helpingtosculpt,tone,andflattentummiesofeveryshape.Makesure,aswithalloftheflows,tokeepthenavelpulledinandupinordertoreapallofthetoningbenefits.
1.ArdhaChandrasanaPadaHastasanaSeries(HalfMoonWithHandsToFeetSeries)
FromTadasana,raiseyourarmsoveryourhead,interlacingthefingersandreleasingtheindexfingers.Squeezethepalmsofthehandstogetherandtrytokeepthebicepsclosetotheears.Gentlypushyourhipsforwardasyoubegintobendfromthehipstotheright.Reachthearmsbackasyoucontinuetopressthethighsforward.Keepyourchinliftedandthechestopen.Holdtheposeforfivebreathsthencomebacktocenterbeforerepeatingontheotherside.
Keepingthehandsinthesameposition,readjustyourarmssothatthebicepsareonceagainsqueezingintowardstheears.Spreadacrossyourcollarbonesandgentlypressyourhipsandthighsforward,squeezingthebuttockstoprotectyourlowerbackasyoubegintobend
squeezingthebuttockstoprotectyourlowerbackasyoubegintobendbackwards.Useyourfingerstotracealineintheairbehindyou,droppingyourheadtofollow.Stayinthebackbendforaslongasyoucan–althoughitistoughtotakeafull,deepbreathitisimportanttonotholdyourbreath.
Slowlycomebackuptostandwhenyouarefinishedwiththeseries–repeatifyouwant!
2.LunarUttanasana(LunarStandingForwardFold)
Gentlybendthekneesandfoldforward,loweringyourchestontothethighs.Allowthespinetolengthenbykeepingthebackofthenecklongandheavy.Thisisagreatwaytoreleaseanytensionyoumightbefeelinginyourbackafterthepreviousseries,sohanghereaslongasfeelsgood.
3.PlankPose
Withanexhale,hoporstepbackintoPlankPose,aligningyourhandssothattheyaredirectlyunderyourshouldersandmakingsurethatyourbodyisparallelwiththefloorwithstrongextendedlegs.Engagethecoreandbringyourgazeslightlyforward.
4.DolphinPlank
FromPlankPose,lowerdownontoyourforearmswhilekeepingtheentirebodyparalleltotheground.Pressyourforearmsdownintoyourmatsothatyoucanliftyourshouldersupandbroadenacrossyourshoulderblades.Gazeslightlyforward,keepingthenecklong.Breatheintoyourcore,tappingintoitsstrengthtokeepyouinthisposeforseveral(6to8completerounds)breaths.
5.DolphinSidePlankSeries
FromDolphinPlank,keepyourforearmsinthesamepositionbuttaketheoutsideofonefoottothematandstackyourotherfootontop.Pressyourforearmsfirmlydowninordertokeeptheshoulderslifted.Utilizingthestrengthofyourcore,asyouinhaleliftyourhipsuptowardsthesky.Asyouexhaleloweryourhipsbackdowntowardsthemat.Repeat10to12timesoneachside.
6.AdhoMukhaSvanasana(DownwardFacingDogPose)
PressbackintoDownDog.Yourhandsshouldbeshoulderwidthapartandyourfeethipwidthapart.Engagethelegsbyliftingthequadricepsmusclesandrollingtheinnerthighsback.Pullyournavelbackintowardsyourspine.Spreadthefingerswideonthemat.
7.AdhoMukhaSvanasana(DownwardFacingDogPose),variation
Asyouinhalebringyourrightkneetoyournose.Allowthespinetoroundasyouengageyourcore.Asyouexhale,straightenthelegbackupbehindyouintoaThree-LeggedDownDog.Repeatthisexercise4to5timesbeforemovingontothenextpose.
8.AdhoMukhaSvanasana(DownwardFacingDogPose),variation
Asyouinhalebringyourrightkneetoyourrightelbow.Engagethecorebydrawingyournavelintowardsyourspine.Keepthearmsstrongbypressingyourhandsfirmlyintothemat.Hugyourkneeagainstyourelbowfor3to4breathsbeforereturningtoaThree-LeggedDownDog.
9.AdhoMukhaSvanasana(DownwardFacingDogPose),variation
Asyouinhalebringyourrightkneetoyourleftelbow.Continuetoengageandbreatheintothecore,keepingyourfaceandneckrelaxed.Foranextraboostforyourcore,lowerthekneedowntowardsyourwristandthenbringitbackuptoyourelbowseveraltimes.Holdthisposefor2to3fullbreathsbeforereturningtoDownwardFacingDog.
GobacktoPose7andrepeatthesecoreposeswithyourleftleg.
10.Vasisthasana(SidePlankPose)
FromDownwardFacingDogcomeforwardintoPlankPose.Bringtheoutsideofyourrightfoottothematandstackyourleftfootontop.Flexthefeetandpressyourhipsuptowardsthesky.Keepthechestopen.Breathedeepintothelungsandholdfor5to6fullbreaths.
Ifthisvariationistoodifficultatfirst,insteadofstackingyourtopfoot,bringthesoleofthefoottothemattoprovideyouextrasupportwhenbalancing.
PressbackintoDownDogandrepeatthisposeontheleftside.
11.VirabhadrasanaII(WarriorIIPose)
FromDownDog,stepyourrightfootforwardbetweenyourhands.Pressintotheoutsideofyourbackfootwhilekeepingtheheelontheground.Yourtwoheelsshouldbeinoneline.Keepthefrontlegbendingdeeplywiththekneedirectlyovertheankle.Groundthroughthebackfootasyouopenyourinnerthighsandgroins.Findstrengthandsteadinessasyoubreatheintothispose.
Holdthisposefor2to3breaths.
12.UtthitaParsvakonasana(ExtendedSideAnglePose)
KeepingyourlegsinthesamepositionfromWarriorII,bringyourrighthandonthegroundbyyourfrontfootoralternatelyyoucandothisposewithyourforearmrestingonyourfrontthigh.Reachtheleftarmoveryourheadsoastocreateastraightlinefromyourfeettoyourfingertips.Breathedeeplyintoyourlungsasyouopenthechestbyrollingthetopribsbackandpressingthebottomribsforward.Bringyourgazeupto
ribsbackandpressingthebottomribsforward.Bringyourgazeuptoyourtophand.Stayinthisposefor3to4breaths.
13.UtthitaParsvakonasana(ExtendedSideAnglePose),variation
Begintoliftyourrighthandoffofthegroundorthighandextenditforward,asifreachingforsomethinginfrontofyou.Withbotharmsliftedyourcorehastoworkextrahardtoholdyourbodyinthispose.Becarefulnottoholdyourbreath.Continuetoworkintothisposebyopeningthechestandbreathingintotheopenlungs.Holdthisposefor2fullbreathsbeforereturningtoWarriorII.
14.ArdhaChandrasana(HalfMoonPose)
FromWarriorIIwalkyourbackleftfootforwardafewinchestoshortenyourstance.Bringyourrighthanddowntothematoutsideofyourrightfootand5to6inchesinfrontofyou.Shiftyourweightforward,straighteningyourrightlegasyouliftyourleftlegintotheair.Adjustyourrighthandifnecessarysothatitisdirectlyunderyourshoulder.Liftyourleftleguphigher,workingtogetitinlinewiththerestofyourbody.
Starttoopenyourchesttotheleft,stackingyourlefthipontopoftheright.Extendyourlefthandupcreatingastraightlinewithbotharms.Ifpossible,bringyourgazetoyourlefthand.Holdthisposefor5to6breathsbeforecarefullyloweringbackdownintoWarriorII.
ReturntoDownDogandrestfor4to5breathsbeforestartingthe
sequencewithWarriorII(Pose11)ontheleftside.
15.NavasanaSeries(BoatPoseSeries)
Sitdownonthecenterofyourmat,rockingbackslightlysothatyoucanbalanceonyourSitBones.Engageyourcoreasyoubegintoextendandstraightenyourlegs,liftingthemashighasyoucan.Keepthebackstraightandextendthearmsforwardalongsideyourlegs.Breathedeeplyasyourcorebeginstoworkinjunctionwithyourhipsandlegs.Remembertorelaxthemusclesofyourface.
Withaninhalation,drawyourkneestowardsyourchest,keepingthefeetofftheground.Keepyourspinelongandthechestopen.HoldthisposeforafullinhalationbeforeextendingyourlegsbackintofullBoatPoseonyourexhalation.Repeatthissequence10to12times.
16.YogaCrunches
Liedownonyourbackinthecenterofyourmat.Allowyourlowerbacktonaturallycurvesothatthereisroombetweenitandyourmat–thiswillkeepyoufromstrainingyourlowback.
keepyoufromstrainingyourlowback.
Onaninhalation,raisebothlegsstraightintotheairsothattheyareperpendiculartotheground.Begintoloweryourleftlegdownjustafewinchesabovethemat.Trytokeepbothofyourlegsstraightasyoudothis.Exhale.Onyournextinhalation,liftyourshouldersupoffofthematandreachyourhandsforwardoneithersideofyourrightleg.Trytokeepyourchestandthespacebetweenyourshoulderbladesopen.Donotholdyourbreath!Stayinthisliftedposefor2to3fullbreathsbeforeloweringyourshouldersbackdowntothemat.Resthereforabreathortwo.
Withyourlegsinthesameposition,inhaleandliftyourshouldersoffthematagain.Thistime,bringyourhandstotheoutsideoftherightleg.Keepthespineelongatedandthefacerelaxedasyouworkherefor1to2breaths.
Lowerdowntothematcompletelyandrestforseveralbreathsbeforerepeatingthisseriesontheotherside.
17.Savasana(CorpsePose)
Liedownflatonyourbackinthecenterofyourmat.Theheelsofyourfeetwilltouchbutallowyourtoestofallouttothesides.Restyourarmswithhandspalmsupalongsideyourbody,farenoughawayfromyoursidesthatthereisnoeffortrequiredtokeepthemthere.Allowyourfingerstocurlnaturallyintowardsyourpalms.Gentlytuckyourshoulderbladesunderyourbodytoaddmorecomforttothisfinalrestingposture.
Asyouresthere,observeyourbreath.Letyourbodyandmindrestbybringingstillnessintothispose.Resthereforaslongasyouwouldlike–yourbodyandmindwillthankyou!
FLATTUMMYYOGAFLOW–STRENGTHENBACK
Benefits:Strengtheningyourbackhelpsthemusclesoftheabdomenworkmoreeffectively,whichmeansthatthebenefitsofeverycore-strengtheningmovearedoubledifyourbackisstrong.Eachoftheposesinthisflowcanberepeatedtwice,onerightaftertheother.Holdeachposeforaslongaspossible,usingyourbreathasatooltokeepyoufocusedandawareofyourbody.
1.BaddhaKonasana(BoundAnglePose)
Bringthesolesofyourfeettogetherandallowgravitytopullyourkneesdowntowardstheearth.Pressthesolesofthefeettogetherandlengthenthespine.Imagineyourpelvisisabowlofwater.Whenmostpeopleenterthisposetheirbowlofwatertipsbackwardsbecauseoftighthipsandgroinsaswellasweakbacks.Tohelpremedythisissue,bringyourhandstoyourhippointsandimagineyourselfliftingthemupandpressingthemforward–thebowlofwaterwillnolongertipbackwards,butinsteadwillbecenteredandslightlyforward.
Focusyourattentiontoyourbreath,breathingintoyourhipsandlowerback.Stayinthisposeforseveralbreaths,allowingthebacktostrengthenandthehipstorelax.
2.Paschimottanasana(SeatedForwardBend)
Extendyourlegsstraightoutinfrontofyou.Rollyourinnerthighsdowntowardsthegroundasyoufoldforwardfromthehips.Feelyourentirebackbodyfromyourcalvestoyournecklengthen.Keepthespinestraightandtheupperbackengagedbygentlydrawingyourshoulderbladestogetheranddownyourback.Thedepthinthisposecomesfromlengtheningthespineandfoldingatthehips,notbringingyourheadaslowaspossible.Findrestinthispose,onlypushingyourselfdeeperwhenyourbodyallowsit.
3.PlankPose
Placeyourhandsonthematdirectlyunderyourshoulderswiththefingersspreadingwide.Extendyourlegsstraightbackbehindyou,restingontheballsofyourfeet.Liftoutofyourshouldersandfeelthecoreengage.Holdthisposeforonefullbreathbeforeloweringyourentirebodyontothemat,facedown.
4.Salabhasana(LocustPose),variation
Lyingonyourstomach,bringtheinsidesofyourlegsandfeettogether,imaginingasifyouonlyhaveone.Interlaceyourhandsbehindyourback,claspingthefingers.Keepingthefeetdownontheground,begintoliftthehandsupawayfromyourback,straighteningyourarmsonaninhalation.Asyoudothis,allowthechesttoliftoffofthemat,workingonstrengtheningthemusclesofyourupperbackasyoudoso.Holdthisposefor4to5fullbreathsbeforeloweringbacktotheground.Restonyourbellyforafewbreathsbeforemovingintothenextpose.
5.Salabhasana(LocustPose)
Onceagain,keepthelegstogetherandsidesofthefeettouching.Extendthearmsawayfromthebodypalmsdown,makingacapitalletter“T”.Onaninhalation,begintoliftthearmsupoffoftheground,liftingthechestatthesametime.Simultaneously,liftthefeetoffoftheground,keepingthelegsandfeettogether.Lookupasyouliftoffoftheground–yourbodyfollowswhereyoureyesgo.
Thisposeworkstheentirespine,soitisnoteasy.Doyourbesttosmileasyouwork,keepingthemindinapositivestate.Holdthisposeforaslongasyoucanbeforeloweringbacktothemat.Restforseveralbreathsbeforemovingtothenextpose.
6.Salabhasana(LocustPose),variation
Lyingonyourstomach,rollyourbodytoonesidesothatyoucanbringyourarmwithpalmdownunderyou.Thenrolltotheotherside,bringingyourotherarmpalmdownrightnexttoyourotherhand.Thecloseryourhandsaretogetherunderyourbody,theeasierthisposebecomes.Allowyourchinoryourmouthtorestfirmlyonyourmat.Gripyourhandsintothematasifyouarepressingitawayfromyou.
Onaninhalation,raiseonelegintotheair,keepingtheotherincompletecontactwithyourmat.Liftyourraisedlegasmuchaspossibleandthenholdforacompletebreath.Loweryourlegonanexhalationandrepeatontheotherside.Do5to6setswitheachlegbeforerestingonyourstomach.
7.Salabhasana(LocustPose),variation
Bringyourhandsunderyourbodyjustasyoudidforthepreviouspose.Again,workthehandsandarmsasclosetogetheraspossible–thiswillbeabituncomfortableforyourwristsandelbows,howeverthepressureyouareputtingonthemactuallydoeswondersforhelpingtokeepthejointshealthyandtohealpastinjuriesbyflushingscartissueoutofthejoint.
Insteadofalternatinglegslikeyoudidbefore,thistimeyouwillliftbothlegsupatthesametime,workingtokeepthelegstogetherbysqueezingyourthighsintowardsthecenterlineofyourbody.Themoreyouareabletopressyourhandsdownintothemat,themoreleverageyouwillhaveforliftingyourlegsofftheground.Remembertokeepyourchinormouthincontactwiththemattopreventanyinjuryorstraintoyourneck.
Holdthisposefor3to4breathsbeforeresting.
8.Dhanurasana(BowPose)
Lyingonyourstomach,begintobendtheknees,loweringyourfeettowardsyourheels.Reachbackforyourfeet,grabbingontotheinsidesofyourankles,thumbsup.It’sveryimportanttokeepthekneesandanklesinlinewithyourhipsasyoudothispose,sofocusonpullingeverythingin,armsandlegs,towardsthecenterbody.
Asyouinhale,kickthefeetbackintoyourhands,liftingthechestoffofthegroundasyoudoso.Ifpossible,begintoliftthethighsoffofthegroundaswell,gettingasmallrockingmotioninyourhips.Continuetokickupandbackhigherasyouliftthechestandlookup.Whileperformingthisposeyouareincreasingflexibilityofthetotalspine,shoulders,andhips–it’sthewholepackage!
Holdthisposefor4to5completebreathsbeforerestinginyourfinalpose.
9.Savasana(CorpsePose),variation
TakeyourfinalSavasanaonyourstomach.Allowyourbodytocompletelyrelaxintotheground,toestogether,heelsfallouttothesides.Restyourarmsalongsideyourbodywiththepalmsup.Turnyourheadtothesideandcloseyoureyes,bringingyourgazetothecenterofyourforeheadjustaboveyoureyebrows.Doyourbesttoremaincompletelystillinthisposeforseveralminutes,bringingyourawarenesstoyourbreathandthenfinallydroppingintoapositionofcompleterelaxationandrejuvenation.
YOURTOPTUMMYQUESTIONSANSWERED
1.ShouldIKeepDoingCrunches?
Ifyourgoalistoflattenyourtummy,youshoulddefinitelynotbedoingcrunches.Themovementofthecrunchitselfactuallybulksthecoreupratherthanflattenitout.Thepurposeofthecrunchistostrengthenthecore,andwhilethatisimportant,therearemuchmoreeffectivewaystoworktheabdominalmusclesthatactuallyburnmorecaloriesandworkmoremuscles.
2.MostCoreStrengtheningExercisesHurtMyBack–WhatShouldIDo?
Manypeoplehavethisexactsameproblemandwillgiveuptryingtoworkontheircorebecauseofthediscomforttheyfeelintheirback.Thankfully,themosteffectivecorestrengtheningexercisesdonotrequireyoutobelyingonyourbackatall.Youneverneedtodoanotheruncomfortablesituporcrunchagainandyoucanstillgettheflat,tonedtummyyouareafter!
3.HowFrequentlyShouldIWorkMyCoreInOrderToGetGreatResults?
Actualcorestrengtheningexercisesonlyneedtobedone2to3timeseachweek.But,inordertogetareallygreatstomach,youneedtobeexercising5to6timeseachweek.Aflattummydoesn’tjustcomefromlotsofcorestrength,youneedtoburncaloriesthroughcardiovascularexerciseaswellasstrengthenthemusclessurroundingthecore,especiallytheback.Ifdonecorrectly,yogacanprovideeverythingyouneedinordertoflattenyourtummy–butyouhavetoputintheeffort!
4.ShouldMenandWomenWorkTheCoreDifferently?
Itmakessensethatifmenandwomenwantdifferentresultsthattheyshouldworkoutdifferently.Themajorityofwomen,whenaskedwhattheirtargetgoalis,saythattheywantaflattummywithsomedefinition.Menonthehandwantthelookofaverymuscularstomachwithlotsofbulk.Thisiswhymencanbenefitmorefromcertaincorestrengtheningexercisesthatresemblecrunchesandsit-ups–theseexerciseswillgivethemthebulkthattheywant.
Womenontheotherhand,needtofocustheirattentiononexercisesthatstrengthenthecore,butthatalsolengthenitaswell.Whilealloftheexercisesinthisbookarebeneficialforeveryone,theresultismorefocusedontheflat,tonedtummythatwomenareafter.
5.WhatAreAFewMoreExercisesThatAreGreatForFlatteningMyTummy?
WalkingPlanks
AlternatebetweenPlankPoseandDolphinPlank,movingquicklyfromyourhandstoyourforearms.Aimtodo2setsof12.
ShoulderStand(SalambaSarvangasana)
Liedownflatonyourback.Bendyourkneesandplaceyourhandsonyourlowerback.Shifttheweightbacksothatyouliftthehipsandspineoffthemat,usingyourhandsassupport.Extendyourlegsstraightuptowardstheskysothattheyaredirectlyoverthebody.Engagethecoretofindsteadinessandstrength.Aimtoholdthisposefor1to2minutes,workingupto5minutes.
Elephant’sTrunk(EkaHastaBhujasana)
Sitdownonyourmat.Bringthethighofonelegashighaspossibleonthebackofyourarmsothatthesoleofthefootfacesinthesamedirectionthatyouarefacing.Bringbothhandsdowntothemat,spreadingthefingersandpressingdownfirmly.Hookthetoesoftheliftedfootundertheoppositeleg,whichisextendedstraightoutinfrontofyou.Usingalotofcorestrength,begintoliftyourhipsandlegsoffofthematsothatonlyyourhandsaretouchingtheground.
Holdthisposeforaslongasyoucanbeforeswitchingsides.
CrowPose
Squatatthetopofyourmatandbringyourhandsdowninfrontofyoushoulder-widthapart.Bendyourelbows.Bringyourlegsoutsideofyourarms,restingyourkneesonthebackofyourupperarms.Liftyourhipsandshiftyourweightforward,liftingonefootandthentheotheroffofthemat.Keepyourgazefocusedjustinfrontofyou–Holdforaslongasyoucan,andrememberit’scalledyogapracticeforareason!
OneLeggedChaturanga
ComeintoPlankPoseandliftonelegintotheair.LowerdownjustasyouwouldinChaturangaDandasana,butkeeptheraisedlegintheairthewholetime.PressyourselfbackuptoPlankandswitchlegs.Aimtodoatleast5repetitionsoneachside.
LoveYoga?CheckOutTheRestof
TheJustDoYogaSeries!
Yoginiology.comisthenewestlifestyleblogdedicatedtowritingabouttheloveofyoga,thewondersoftheworld,andthesuperpowersof
women–checkitout!
AndOfCourseDiscoverMoreGreatBooksat
LittlePearlPublishing(www.littlepearlpublishing.com)