Yoga to improve your life 2: Asanas to strengthen your abs.

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Today's practice is focused on strengthening the abdominal or core area. In yoga, the abdomen is the axis from which the strength and balance of the body emerges, which is why many of its postures or asanas involve its activation. Keeping the abdomen strong improves your posture. The muscles of the hips, abdomen and lower back are responsible for keeping your spine upright and preventing wear and tear. If you spend long hours in front of a computer, it is common for your posture to suffer, and you tend to slouch forward or lean to one side or the other. The same is true if you spend long hours standing. Keeping your core muscles in shape promotes correct back posture and helps you avoid back pain. Another advantage is that it increases balance, reduces the risk of injury, relieves back pain, helps the breathing process, stimulates digestion: while exercising these muscles, we also massage the internal organs responsible for digestion, reduces visceral fat: this is the fat that accumulates in the abdominal area, next to vital organs such as the liver. It is more dangerous than peripheral fat, which is the fat that accumulates in the extremities, as it generates a series of toxic substances that give rise to metabolic syndrome or insulin resistance, which is related to metabolic diseases (hypertension, diabetes), but also to other conditions such as osteoarticular pathologies or respiratory problems. This fat manifests externally as a bulging of the waist area, and is more common in men, and in women from the age of 60 onwards. By exercising the muscles in the abdominal area we gradually get rid of this harmful fat, which not only improves the silhouette but also reduces the risk of serious diseases. And it also boosts your self-esteem: working this area of the body makes you feel stronger and more confident in your abilities. This is not only because it aesthetically improves your figure by reducing your waistline and improving your posture, but also because your vital energy lies in this area. Keeping it toned and fit is a way to increase this energy and will make you feel more powerful.

Hello my name is Carla Sanchez, and I welcome you to this routine for the abdomen, we all like to have an abdomen

strong but besides being a question of aesthetics above all a question of health

the more strength you create is all this area, you are also helping the back to have a more upright position, without doing so much effort

Get into quadruped cat's pose arms shoulder width apart, hands facing forward wide open knees hip-width apart, toes touching the mat open the chest inhaling, exhaling move the pelvis backwards, push with the hands on the floor to raise the ischiums, upward Adho Mukha or downward facing dog you will remain in the posture for five long and calm breaths, we do not pedal

perform it in detail from the hands up the arms, shoulders outward, away from the ears, neck loose very long spine sacrum pointing upwards, thighs active, abdomen slightly active heels seeking the ground One last breath release through the mouth rounding the back Shift forward, transfer the weight to the hands into the plank, inhale

exhaling with the strength of the abdomen, push the pelvis up and back, inhale go into the plank rounding the spine vertebra by vertebra, exhale from the abdomen, push the pelvis up and backwards once again, inhaling rounding go to plank, exhale push with the abdomen inwards and backwards, raising the pelvis bring both feet together, raise the right leg, inhale, exhaling knee to chest, curving the spine inhale, raise leg, exhale, exhaling knee to chest, bend, one more, inhale, exhaling knee to chest bend, abdomen inward, lots of force, lots of force, lots of force, lots of force slowly go to plank, one, two, three, straighten your leg, back in the air Rest fingers, knees, chest, chin to the floor, stretch legs, go up into Cobra, pelvis back and up Adho Mukha Shvanasana Three quiet breaths feet together, raise the left leg, inhale, exhaling knee to chest, bend the spine inhale, leg up Exhale round up one more, inhale lift leg, exhale knee to chest bend, bend, force also the arms out slowly, go to the plancha stretch the leg in the air backwards rest the foot, inhale exhaling, knees, chest and chin to the ground stretch legs very active, push with hands on the floor, come up to Cobra, exhale pelvis up and back, Adho Mukha Shvanasana three breaths feet together, raise right leg up, inhale, exhaling knee to right elbow plank inhale, leg up, exhale knee opposite elbow, across, inhale up exhaling knee to center, stay straighten back leg back in the air, plank very hard, rest little toes, inhale, exhaling Chaturanga Dandasana in three, two, one, Cobra, exhale pelvis back, Adho Mukha three breaths three breaths bring both feet together

raise the left leg, inhale, exhaling knee to knee

left elbow in plank, inhale, raise leg, exhaling knee to right elbow, crossing, inhale leg up exhale knee to center stay, stretch the leg in the air with a lot of force, support the little fingers, inhale, exhale, bend elbows in three, two, one, Cobra or Urdhva Mukha if you feel like opening the chest

pelvis back, Adho Mukha three breaths with the next exhalation, lower the knees to the chest, sit back on the heels Backward shoulder rolls relaxing that we have also worked a lot with the arms turning to the other side to sit with your feet, forward both feet parallel to the width of the hips, knees flexed arms stretched forward, take a breath, exhaling lower back down one, two, three, four, five, stay here, up inhale, exhale, one, two, three, four, five one, two, three, four, five, stay here, up inhale, exhale, one, two, three, four, five one, two, three, four, five, stay here, up inhale, exhale, one, two, three, four, five inhale, exhale round, one, two, three, four, five, keep lumbar area supported, feet together, stretch legs forward one, two, three, four, five, stay here, up, inhale, exhale, one, two, three, four, five

one, two, three, four, five, stay here, up inhale, exhale, one, two, three, four, five one, two, three, four, five, stay here, up inhale, exhale, one, two, three, four, five Ardha Navasana, smile, create space in chest Inhale exhaling lower the feet and relax take a deep breath, ahh exhale through the mouth Bring the arms along the body once lying down, stretch the legs towards the sky at an angle of 90' degrees, the hands also act as a support by pushing against the mat thighs very active, if it's impossible to be here, you can slightly bend the knees inhale, exhale you're going to bring your feet down towards the floor in one, two, three, four, five

don't touch, inhale up, exhale down, one, two, three, four, five inhale, legs up to the sky, exhale, one, two, three, four five, last inhale up, exhale, one, two, three, four, five, stay very very strong, and support legs I take a breath I take a breath ahhh and exhale as it comes naturally bend the knees, arms open to the sides you can also bend your elbows leaving your hands facing the sky, cactus arms bring the knees towards the chest together, inhale, exhaling turn to the right, do not touch the ground head in the opposite direction inhale to the center exhale left, legs in the air center inhale, exhale right inhale center exhale left exhale center inhale center inhale center exhale exhales right inhale center, exhale stay inhale center inhale center inhale center you don't touch the mat, too much force in the abdomen if you can stretch both legs bend your knees and come back to the center, take a good breath exhaling bring the knees in the right direction, head in the opposite direction, stay here legs in the air or you can also stretch both knees, force in the whole body flex, return to the center embrace the legs to rest let the air out To compensate and stretch a little bit the abdominal wall we are going to make two more postures, stretching the legs forward place the elbows under the body, hide them, as much as you can, let's do Matsyasana

or fish pose, legs straight, feet together and in Flex

the hands can be under the buttocks or slightly on the outside whichever you prefer Once you have the dasa of the seam constructed, you begin to push with your elbows on the floor

to lift the chest, letting the crown of the head rest, breath, strong thighs this posture also expands the pulmonary capacity and also provides a great stretching to the front part of the torso inhale, exhaling slide backwards hands out and relax with feet resting on the mat as they are, bring the arms to the sides of the body, hands down, Setu Bandhasana, push with the feet towards the ground, raising the pelvis

with the strength of the buttocks and the legs, interlace the fingers of the hands underneath stretch the elbows, push more intensely and feel how the abdomen stretches and rests the knees don't open to the sides keep pushing hard with a lot of force you undo your hands and slowly vertebra by vertebra you undo the hands and slowly vertebra by vertebra you go down Bring knees together in the center, feet apart at the width of the mat, palms facing the sky, breathe in, exhale

slowly stretching the right leg, stretching the left leg to enter Savasana for a few minutes Palms facing upward, shoulders wide open feet falling to the sides Abandon yourself to rest Very heavy body Breathing is slowing down inhales and exhales Remain resting as long as you wish, Namaste

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