12/19/2023 0 Comments Yoga sequences for abs![]() Wrap your right leg over your left and hook your toes around your lower leg. Lift your arms to stand, then exhale into Tadasana (Mountain Pose). Step your feet to your hands and fold in Uttanasana (Standing Forward Bend). Then flow from Down Dog to Plank 10 times, inhaling to Plank and exhaling to Down Dog. ![]() Press back firmly through the heels and gaze between the thumbs. Once you feel stable, separate the feet hip-distance apart. With each exhalation, draw the navel to the spine in Uddiyana Bandha (Upward Abdominal Lock) to engage the pelvic floor muscles and draw them up. Adho Mukha Svanasana (Downward-Facing Dog Pose), variation When Your Body is Ready: Try the sequence below created by vinyasa flow yoga teacher (and new mom) Claire Missingham. Use Music: Pick something uplifting and energetic, or calming and introspective, to reconnect with your unique inner rhythm.Ĭreate an Altar: Place a photo of a person who inspires you, and one of your baby, on an altar to honor your achievement in creating new life.īreathe Deeply: Do Ujjayi Pranayama (Victorious Breath) to bring your attention to the present moment. When you choose to begin, be sure to allow yourself to do fewer repetitions or shorter holds if you need to, and frame the practice as a way to nurture yourself. Get approval from a health care practitioner before you begin. Wait at least six weeks after delivery before you try this practice (you may need to wait longer if you’ve had a cesarean section). Bridge and Eagle are great for relieving the tension in the chest, shoulders, and upper back that builds as you carry a new baby around. A supine Gomukhasana (Cow Face Pose) can be a balm to the outer hips and gluteal muscles. Other poses in the sequence gently release tension all through the body. ![]() Working the core in Plank and Paripurna Navasana (Full Boat Pose) can reignite a sense of strength and self-confidence. “This energetic force can be weak, not just physically but psychologically, too, after the sheer willpower that giving birth requires,” says Missingham. This practice will get you in touch with the manipura chakra, which governs the navel and solar plexus area. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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