Roman’s Recommended Yoga Pose for Ab Muscles & More

     Manic:  After two C-sections, the abs aren’t what they used to be and I find traditional sit-ups boring and ineffective.

Managed:  Finding a yoga pose that not only strengthens the ab muscles, but also helps the arms, wrists and upper back, too.  Plus, our yoga expert, Roman is back, so here is what he recommends…

Roman says:

The Bakasana (Crane Pose)

Benefits:

*Strengthens arms and wrists

*Stretches the upper back

*Strengthens the abdominal muscles

*Opens the groins

*Tones the abdominal organs

1.  Squat down from Tadasana with your feet shoulder width.  If it isn’t possible to keep your heels to the floor, support them on a thickly folded blanket.

2.  Separate your knees wider than your hips and point your toes in the direction of your knees.  Stretch your arms forward between your knees and towards the floor, then place your hands on the floor and the backs of the upper arms against the inner thighs.  Bend your elbows until they line up just above your wrists.

3.  Snuggle your inner thighs against the sides of your torso and life up onto the balls of your feet.  Begin to lean forward, taking the weight of  your torso onto the backs of the upper arms.  Lift one foot off the floor at a time and feel your abdominal muscles contract to help lift your torso higher.  Try lifting the other foot off the floor as you squeeze your inner thighs tighter to your arms.

4.  Press the inner hands firmly to the floor and (with an inhalation) straighten the elbows.  Seen from the side of the arms are angled slightly forward relative to the floor.  The inner knees should be glued to the outer arms, high up near the armpits.  Once in the stable pose, begin to lift head slightly, without compressing the back of the neck, and look forward.  Then bring the big toes together and using the abdominal muscles, lift the hips and tailbone higher.

5.  Hold for 5 breaths, then lower your feet to the floor.

 

About Roman:

About Roman Acevedo, Yoga Instructor

Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training.

Read more about Roman on our team bio page. 

What is your favorite yoga pose?  Tell us in the comments section.

 

 

 

 

 

Roman’s Recommended Pose for Abs, Improved Digestion & More

      Manic:  Want to exercise my abs without doing 100 crunches that hurt my neck.

Managed:  Roman gave me a great yoga pose that strengthens the abdomen, hip flexors, and spine.   Plus this cool pose improves digestion and so much more.  Read on, get in position with me and feel your abs getting stronger with each breath.  A strong core is essential and after having two C-sections, I need the help that yoga provides!  Thanks Roman!

Roman says:

This is the Navasana or Boat Pose

 Benefits:

  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion

1.  Lean back, balancing behind the sit bones and in front of the sacrum.  Lift your legs off the floor until there is a right angle (90°) between torso and legs.  Attempt to have the legs straight.  The toes rest at eye level and the feet are pointed.

2.  Extend your arms straight out toward your feet and at shoulder height.  Hold them parallel to the floor with the palms facing each other.  Draw your arms back into the shoulder joints.  Do not collapse the low back.

3.  Maintain a straight back and the lift of your heart.  Your body is the hull of the boat and your arms become its oars. If the abdominals are underdeveloped, however, the low back could be put under strain in this posture.

 For beginners…..hug your knees into your chest and balance in the space between your sits bones and sacrum. Keeping a straight back, lift your sternum as you widen through your collarbones.

Lengthen your arms and fingertips towards the front of the room as you begin to bring your shins parallel to the mat, keeping a bend in the knees and hips at 90 degrees.

To increase intensity to the pose….straighten the legs to a point where the abdominals are fully engaged but the back remains straight. Hold for 5 breaths, or 30 seconds, then release. Repeat up to five times in order to increase strength and balance.

 

 

About Roman:

 

About Roman Acevedo, Yoga Instructor 

 Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training.

Read more about Roman on our team bio page. 

What is your favorite yoga pose?  Tell us in the comments section.