Hold these poses for twice as long as you usually would. Try for 10 breaths
Block Between Legs- Straight Up
1. Lie on your back and place a block between your upper thighs.
2. Bring your legs straight up to the ceiling and flex your feet.
3. Keep your lower back pressed firmly into the ground
Block Between Legs- Lower Legs
1. From the position above, start to lower your legs toward the ground.
2. Only lower your legs as far as you can, keeping the lower back flat on the ground. If you lower the legs all the way down and your lower back pops up, it won’t strengthen your abs and can put a strain on the lower back.
3. Repeat 10 times.
Spine Massage Roll Ups 1
1. Bring your legs straight up. Think of this move as a massage for the spine rather than an abdominal exercise.
2. Bring the feet over your head, rolling on your spine slowly until your feet touch the ground behind you. If this is too much on your spine or neck, only bring your feet as far as you feel no pain in your back.
3. Return your feet to the straight up position.
4. Repeat ten times.
Spine Massage Roll Ups 2
1. Bring your legs straight up. Think of this move as a massage for the spine rather than an abdominal exercise.
2. Bring the feet over your head, rolling on your spine slowly until
your feet touch the ground behind you. If this is too much on your
spine or neck, only bring your feet as far as you feel no pain in your
back.
3. Return your feet to the straight up position.
4. Repeat ten times.
Rocking Boat
1. Come into Boat pose with bent knees.
2. Tip your knees to one side and then the other. Try to keep the motion steady.
3. Keep breathing and repeat 10 times.
Bent Leg Boat Raise and Lowering 1
1. Come back in to your bent leg boat.
2. Lower your torso and legs towards the floor just hovering above the floor. Bring the whole thing back up into your boat pose.
3. Repeat ten times.
Bent Leg Boat Raise and Lowering 2
1. Come back in to your bent leg boat.
2. Lower your torso and legs towards the floor just hovering above the
floor. Bring the whole thing back up into your boat pose.
3. Repeat ten times.
Wheel
1. Lie on your back and give your abs a nice stretch in the opposite direction. Either go for a modified Wheel pose by interlacing your hands underneath you and pressing your hips up or go for your Full Wheel pose.
2. Keep breathing and try to back off of your fullest possible pose. This will ease the strain and train your body and brain to stick with poses longer.
One-Minute Plank Pose1. Lie on your stomach and bring your hands under you. 2. Roll your shoulders back and press up. 3. Bend or straighten the elbows to your comfort level. The main purpose of the pose is to give your abs a nice stretch so breathe deep and enjoy your hard work
1. After you’ve recovered a bit from your Wheel pose come into Plank pose.
2. Try holding this position for one minute. You’ll feel this in your abs as well as the whole body.
3. Keep focused on your abs so you can keep the entire body in one long, strong line.
Upward Dog Stretch
1. Lie on your stomach and bring your hands under you.
2. Roll your shoulders back and press up.
3. Bend or straighten the elbows to your comfort level. The main purpose of the pose is to give your abs a nice stretch so breathe deep and enjoy your hard work
