Vinyasa Flow Yoga For Flat Belly

July 17, 2014: Although it’s actually a series of 4 different poses, the vinyasa flow is like the thread that runs through your yoga practice, connecting it all together. In an hour-long Vinyasa style class, you might go through your flow 20 times or more-talk about killer core work! Set your weights on the floor next to you; you won’t need them for this series of poses.

=) High Plank – Place your hands on the mat directly underneath your shoulders so that your shoulders, elbows, and wrists are all in line. Separate your feet hip’s width distance with your legs extended straight behind you and your toes tucked under. Your body should look like it’s at the top of a pushup and should form one straight line, with your tailbone tucked and your belly pulled up and in.

=) Low Plank {hover} – From high plank, exhale as you slowly lower your body 5 inches above the mat by bending your elbows, hugging them into your sides so they point directly behind you, and directing your gaze slightly forward. Keep your core zipped up tightly and it will prevent you from collapsing onto the mat.

=) Upward Dog – Without allowing your belly to touch the floor, scoop your chest forward from low plank by straightening your arms, and fold your feet over so that the tops of your feet rest on the earth as you inhale. Try to rotate your inner thighs up and out, relax your glutes, squeeze your shoulder blades together behind you, and lift through both your feet and your hands to open up the front side of your body and stretch your abdomen.

=) Downward Dog – From upward dog, turn your feet back over so that your toes are tucked, and exhale as you use your core muscles to pull your body into an inverted V shape. Keep your hands and feet at hip’s width distance, and spread your fingers wide to help evenly distribute the weight. Continue to pull your core in as you hold this pose for 30 seconds, reaching your heels towards the earth while sending your hips towards the ceiling.

Related posts

Leave a Reply

Your email address will not be published. Required fields are marked *