Unlike traditional sit ups and crunches, every move in Slackline Yoga works your core in combination with the rest of your body, making it the center of gravity. This fluid balance will get you that six-pack but they won’t just be for show. “With sports like surfing, soccer, climbing, you’re going in and out of balance all the time. On the slackline, the line never stops moving so you’ve got to integrate your entire core to stay on,” says founder Jason Magness (pictured here).
Praying to the Robot God 1
1. Start on all fours. Lift your feet and shins off the ground so only your knees touch.
Praying to the Robot God 2
2. Extend your right arm forward while you lift your left leg behind you.
Only your knees and left hand touch the floor. Hold for 30 seconds
(about 6-8 full, slow breaths)
Praying to the Robot God 3
3. Bring your right hand and left knee back to the ground
simultaneously.
Praying to the Robot God 4
4. Do not let your feet touch the floor as you switch so
your left hand is stretched in front and right leg extended back. Hold
for 30 seconds.
5. Do 10-20 reps back and forth.
Praying to the Robot God 5
6. Advanced: As you switch, first bring your knee to the ground,
then hold your hands in front of you in Prayer position so only your
knees touch. You’ll be slightly tipped forward. Then switch sides.
1. Come into a normal Side Plank, either on your right hand or on your forearm.
2. Free your bottom (right) leg so that you’re balancing on your top (left) leg. Extend your top leg forward to contract your abs. If you can, straighten it so that you form an “L” with your legs. Hold for up to 30 seconds.
Side Plank 2
3. Tuck your bottom leg through center and reach it backwards as you
lean your torso forward. Reach your left arm up and forward. Hold for
up to 30 seconds.
4. Do 10-20 reps. Concentrate less on doing a lot of reps and more
on breathing smoothly and moving with control. If you start to shake,
it’s time to come down.
One Leg Rock 1
1. Start in Plow. Rock yourself backwards with your arms on the floor by your ears.
One Leg Rock 2
2. As you rock forward, bend your right leg so your right foot is flat on
the floor. Bring your arms overhead. You’re not trying to stand up, but
just lift. Extend your left leg straight forward so that your torso is
upright.
One Leg Rock 3
3. Bring your arms straight in front of you. You’ll be balanced
on your right foot, with your butt off the ground.
4. Roll back into Plow. Switch sides so your left foot is flat on
the floor, right leg extended forward. Don’t let your butt touch the
floor!
5. Do 20 times in a row, 10 on each side.
Rolling Pike 1
You’ll need an exercise ball for this move
1. Come into a Plank/Pushup position on the ball. Your hands are on the floor, shoulders stacked over your wrists. Your knees are on the ball, bent so your feet are up.
Rolling Pike 2
2. Inhale as you roll the ball towards your hand by lifting your
hips. Eventually you’ll have your toes on the top of the ball. Your
body is hinged from your hips, arms are straight and strong. The full
position of this is almost as though you’re about to do a handstand.
3. Exhale back into plank. Work towards 20 in a row.
Rolling Pike 3
4. As an option, when you exhale, instead of going back to plank,
roll the ball back further so that your stomach and shoulders stretch.
Then you have to use your abs and shoulders to get you back to plank
and up into the pike.
Standing Ab Balance 1
Use a strap or sock for this pose
1. Stand with your feet hip-width apart. Put the strap around the arch of your right foot and bend into a forward fold. Let your arms dangle by your sides or rest lightly on the ground.
Standing Ab Balance 2
2. Lift up your chest and flatten your back. Bring your weight into
your left foot and lift your right foot straight out to the side,
keeping the leg straight. Try to get the leg up to 45 degrees. Didn’t
get instruction on where to put the arm but I imagine it’ll be out to
the side to help stabilize. Wouldn’t be on the ground b/c most guys
can’t reach that far.
3. Do 5-10 reps on each side.
