Yoga for strong abdominals

Gulf News

Artistic Yoga shows us some useful asanas to strengthen your abdominals and core. See more at: http://gulfnews.com/gntv

Transcript

00:00Namaste and welcome to Artistic Yoga.

00:15In this session we are going to talk on how to work on your abdominal area.

00:22Slowly lie down on your back with your hands close to your waist.

00:28Raise your both feet up to 90 degree.

00:32Hold this for 10 seconds.

00:37Then slowly move your feet down to 60 degrees and again down to 30 degrees for 10 count.

00:46People with back pain should always keep their hands under their lower back.

00:52Next posture is the plank.

00:55Slowly come on your hands and on your knees raising your both knees up.

01:02Please make sure your wrist is in line with your shoulders and your shoulders are in line

01:08with your waist.

01:10Hold this posture for 30 count.

01:13The next posture is the dolphin plank.

01:16In this posture begin with the plank pose and slowly bring your fingers close to each

01:24other.

01:26Interlock your hands and your knees are off the floor.

01:30Just relax your elbows on the floor and breathe normal.

01:35Hold this posture for 30 seconds.

01:39The next posture is knock asana.

01:42Slowly lie down on your back.

01:45Raise your upper body and your feet up.

01:49It will be great if you can raise your toes in line with your eyes and your hands should

01:55be close to your knees.

01:58You can see in this knock asana it is a V shape.

02:03Hold this knock asana for 30 count.

02:06Now after all this core strengthening we have to work for the strengthening of the back.

02:13So lie down on your stomach with the hands next to your chest and feet.

02:20Rest your forehead on the floor.

02:22Slowly raise your head, neck and shoulders.

02:25Arch the back and look upwards.

02:28Breathe in while coming up.

02:31Hold this for 10 count.

02:34After this let's do a counter posture, sharanagat mudra.

02:39Sit on your knees and stretch back your waist to your heel.

02:44Let your head rest on the floor.

02:46The kapalbhati kriya.

02:48Inhale a deep breath and exhale continuously for few count.

02:53Kapalbhati kriya, the exhalations are active and inhalations are passive.

03:01Keep continuing exhalations.

03:05Again make sure your whole body is relaxed.

03:09This was today's session for artistic yoga or how to make your stomach flat and working

03:17on the abdominal area.

03:19I hope you enjoyed this session.

03:21Namaste.

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