Rhiloves

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Friday, 10 May 2013

I Challenge You To Yoga! #3

This is the third post in the week long yoga challenge. All you need is to spare 10 minutes of your day and a comfy carpet  or matt. 

Ab Strengthening Yoga

1. Lie on your matt with legs crossed and arms resting on your legs breathing in and out for a couple of minutes. 

2. Move into plank position, back completely flat, sucking in your core and stay here for a couple of breaths. 

3. Staying in plank position, start to lift and extend your left leg out breathing in as you do so and exhale as you move your leg back. Alternate with your right leg.

4. You can stay in plank position for an intense core building exercise, or you can rest your knees down and hip width apart. Extend your left leg out behind you the same time as you extend your right arm out in front of you and stay here for a couple of breaths. Alternate this movement with your right leg and left arm. 

5. In plank position start to rest your arms on the floor. Bend your right leg and bring it to your head then extend out and up behind you. Bend your right leg again but this time touching the outside of your right arm, then left arm and extending it out and up behind you. Repeat this movement with your left leg, remembering to breathe with each movement. Try this for a couple of minutes.

6. Move into Child's Pose (see below) and then sit with legs extended out in front of you. Peel your back down to the matt, with each vertebrae as you exhale. Inhale as you peel your back up off the matt. Continue with this movement for a couple of minutes.

7. Lie with your back on the matt and legs bent at a 90 degree angle. For an intense movement keep your chest and head up and keep legs bent. Inhale as you extend your right leg out and exhale as you bring it back. Repeat with your left leg.

8. Sit back up with legs bent and into your chest. Extend your legs out, but not touching the floor as you move your back down to the floor, again not touching the floor and extending arms out to the side. Then coil back sitting up with knees bent. Repeat this movement for a couple of breaths.

9. Lie with your back on the matt and legs bent as a 90 degree angle. Inhale as you move your chest and head up and exhale as you twist to the right as you extend your left leg out but not touching the floor. Alternate this with your right leg. This is called Bicycle Crunches (see below).

10. Lie on your matt and curl your feet under your bed or the space under your drawers with your knees bent. Exhale as your move up, inhale as you move down, but make sure your back doesn't touch the floor. Exhale as you move up then twist to the right and inhale as you move down, again not touching the floor. Exhale as you move up and twist to the left. Repeat this movement for a couple of minutes.

11. Sit on your matt with legs crossed and extend your arms up above your head breathing in as you do to and stretching up. Stretch to the left and the right. 
12. Kneel without sitting on your heels. Inhale as you move your arms behind you to touch your heels and feel the stretch in your torso. This is called a Camel Pose (see below).

13. To finish, move into Child's Pose and breathe here for a couple of minutes. 

Previous ''I Challenge You'' Posts




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2 comments:

  1. This is a great post, I love Yoga although my balance is terrible. Will give it and try and let you know how I get on.

    Lyndsay xx
    www.fizzypeaches.com

    ReplyDelete
    Replies
    1. My balance isn't great either! Hopefully over time it will improve for both of us :)

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