So, if you’re looking to get ready for summer this is a good little workout to turn to. So we’re going to start first in downward-facing dog go ahead and reach your hips to the sky, if you want to warm up a little bit before you do this workout you can check out some of my other posts that will give you a nice warm up for this workout. So you want to have a little bit of heat going through your body. So let’s inhale forward to a plank bring your shoulders over your wrists breathe here. So the key with the plank is to really press away from the mat feel your body flat like a board your core is engaged your abs are hugging into your spine. And you’re breathing keep pressing away keep pressing pressing away from the ground take a nice deep breath in exhale lift your hips to downward facing dog inhale forward to a plank bring your shoulders over your wrists keep pressing away from the mat feel your body flat like a board. And you’re breathing you feel all that heat building. And your arms all that heat building in your core your are super strong. And you’re getting stronger by the minute inhale exhale lift your hips to the sky breathe one more time inhale forward to a plank bring your shoulders over your wrists breathe beautiful inhale lift your right hand to your heart breathe and set it back down inhale lift your left hand to your heart.
Yoga Ab Workout Strong Coconut Core Jenna Raynell Beach Yoga Photo Gallery
And set it back down lift your right leg to the sky just a few inches and set it back down and lift your left leg to the sky and set it back down inhale lift your hips back to downward facing dog excellent inhale forward to a plank again this time rolling to your left hand and to the outer edge of your left foot reaching your right arm up to the sky feeling your hips region reaching reaching reaching up to the sky pressing away from the mat to modify this you can step your right foot forward but, if you really want to build some strength stack your feet on top of each other beautiful breathe. And then come back to a plank lower down knees chest chin or chaturanga, if you really want to strengthen those arms lift your heart to upward facing dog. And come back to downward facing dog breathe here inhale forward to a plank shoulders over your wrists breathe. And then start to shift all of your weight into your right hand spiral onto the outer edge of your right foot reach your left arm up to the sky bill your hips reaching up to the sky you’re breathing again, if you want to modify this you can always step your left foot forward to give you a little extra support take one more full breath in exhale your left hand back down to the mat come to a plank and lower down knees chest chin or chaturanga pull your heart through to Cobra or upward facing dog. And come back to downward facing dog breathe here you’re doing a great job excellent inhale forward to plank I know it seems like we’re doing a ton of planks for gonna do a little variation this time. So you might want to drop your knees down to the ground to get set up come to the side of your hip.
And then come onto your left forearm so you’ve got a nice firm foundation on your left forearm stack your feet underneath of you. And then lift your hips here for a little bit of a lower side plank. So this is my little mermaid plank that I think is nice. So we’re going to inhale. And then exhale lower your hips down to the ground inhale lift your hips exhale lower down inhale lift exhale lower inhale lift exhale lower inhale lift exhale lower few more inhale lift exhale lower one more inhale lift exhale lower beautiful job now we’re going to switch to the other side so flip your fins around to the other side plant your right forearm strong onto your mat stack your hips one on top of the other back your feet one on top of the other press down into your mat lift your hips up reach your left arm up to the sky breathe the most important thing is to breathe inhale exhale lower your hips inhale lift exhale lower inhale lift exhale lower inhale lift exhale and inhale lift exhale lower inhale exhale a few more inhale exhale inhale exhale almost there inhale exhale one more inhale lift exhale lower excellent job swing your legs around take a little bit of a breather catch your breath for a second so allow your heartbeat just to calm down.
And then when you’re ready gently flutter open your eyes and start to come onto your sitting bones for a novice. And now both pose do you want to start to balance on your sitting bones. So that you can float your legs up to the sky about parallel with your mat. And then start to float your arms out, if it becomes too much you can always bring your hands to the backs of your knees for a little extra support so breathe here inhale. And then exhale lower about two inches off of your mat half boat pose inhale lift up exhale lower as you lift up feel like someone is pulling a string from your chest exhale lower inhale lift exhale lower inhale lift exhale our a few more inhale lift exhale lower inhale lift exhale lower inhale lift exhale lower one more inhale lift exhale lower inhale lift it up hug your knees into your chest step on your feet and breathe here. So, if you want you can go right back and redo this all again to get in a really solid ab workouts, if you want to continue on I’m just going to do a nice gentle twist here to loosen up your abs. So just gently cross your right leg over top of your left. And then hug your right knee twist to the right gently look over your right shoulder that agrees with your neck take one more deep breath and gently really switch the cross of your legs hug your left knee twist to the left maybe gently lift your gaze over your left shoulder and breathe you take one more deep bro and gently release release the cross of your legs thank you so much for practicing with me today I hope that you are feeling strong I hope you feel like you’re strengthening your core just great it helps your low back to have a strong core. And it helps a lot of other yoga postures too. So I hope that you feel nice and strong like you have a coconut tour so enjoy have a beautiful summer namaste, if you enjoyed this post please make sure to subscribe to my blog for more posts like this every single Monday thank you so much you.
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