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FLATTUMMYYOGAYourSecretWeaponYogaGuideForASculpted

Stomach

ByJulieSchoen

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ContentsFlatTummy,HereICome!

FlatTummyYogaFlow–BurnCalories

FlatTummyYogaFlow–ToneTummy

FlatTummyYogaFlow–StrengthenBack

YourTopTummyQuestionsAnswered

ShouldIKeepDoingCrunches?

MostCoreStrengtheningExercisesHurtMyBack–WhatShouldIDo?

HowFrequentlyShouldIWorkMyCoreInOrderToGetGreatResults?

ShouldMenandWomenWorkTheCoreDifferently?

WhatAreAFewMoreExercisesThatAreGreatForFlatteningMyTummy?

FLATTUMMY,HEREICOME!Flatstomachsareoneofthemanysideeffectsofyoga.Ofcoursejustrollingoutyourmatandlayingineveryone’sfavoritepose,Savasana,attheendofclassisn’tgoingtomagicallygiveyouatighttummy.Sohowdoesyogadoit?

Firstofall,notallyogaclasseswillbeabletoboasttheabilitytoshrinkbelliesandtightenabs.Theclassmustincorporatethreeveryimportantthings.First,youhavetobeabletoworkupasweat,burncaloriesthroughcardiovascularwork.Ifyourheartratedoesn’tincreasewhilepracticingyoga,youwon’tbenefitfromaleanmiddle.Second,core-strengtheningexercisesthatworkalloftheabdominalmusclesmustbeincluded.Inordertoreallyflattenyourtummy,youmustworkallsectionsofyourcore,notjustthesuperficialmusclesinthecenterthataretargetedbydoingsetaftersetofsit-upsandcrunches.Alotofpeoplenevergettheresultstheywantnotbecausetheycan’t,butsimplybecausetheyaredoingthewrongtypeofexercises.Lastly,theclassmustalsostrengthentheback.Ifthebackisweak,thecorewon’tbeabletostrengthenandflatten–thefrontofthebodyneedsthebackofthebodyinordertoseeresults.

Oneoftheawesomeaspectsofyogaisthat,whendonecorrectly,nearlyeveryposeworkstostrengthenandtonethecore.Forexample,balancingposesmakethecoreworktokeepyourcenterofgravity.Forwardfoldsaregreatfortoningthestomachsolongasthenavelissuckedintowardsthespineandthenupundertheribcage–thisissooftenoverlooked,butisoneofthebestwaystoflattenyourtummy!Backbendshelptolengthentheabdominalmuscles,givingyoualookthatislongandlean.Ontopofallofthat,therearesomeamazingposesinyogathatdoanexcellentjobinstrengtheningthecoreandinwaysthattargetcrucialmusclesthatareoftenneglectedinregular“ab-workout”routines.

Igavebirthtomysonjustfivemonthsagoandwithnothingbutlotsofyoga,Iwasabletogetmyflattummyback!Itreallydoeswork!

Withconsistencyandeffort,aflattummyisyoursforthetaking!Andthebestpartisthatyoucanhonestlydoitallrightfromyourownlivingroom,withnothingmorethanayogamatandthefollowingsequences.

XOXOJulie

FLATTUMMYYOGAFLOW–BURNCALORIES

Benefits:Thissequenceshouldberepeatedasmanytimesaspossibleoruntilyouareabletoincreaseyourheartrateandworkupabitofasweat.Burningcaloriesthroughcardiovascularexerciseisoneofthekeystogettingaflattummy—noonecanseehowstrongyourstomachisifyouhaveabittoomucharoundthemiddle!Thegoalshouldbetoworkyourwayuptodoing10to12oftheseflowseachday.

Asyouflowfromoneposetothenext,remembertokeepthecoreengaged–pullingthenavelupandinonfoldsandthenusingitsstrengthtotransitionfromonetothenext.Usethebreathtoguideyou,movingwitheachinhalationandexhalation.Thegoalshouldbetoeventuallymovequicklythroughtheposes.However,feelfreetoholdaposelongerifitfeelsgoodorifyouneedalittlebreather.

Ifjumpingbackandforward(asshowninthevideo)istoomuchforrightnow,simplystepbackandforthinstead.

1.TadasanawithAnjaliMudra(MountainPosewithOfferingSeal)

StandatthetopofyourmatwithyourhandsinAnjaliMudra(palmspressingtogetheratheartcenter).Feelyourfeetgrounddown,balancingtheweightofyourbodythroughallfourcorners.Itshouldfeellikeyouareactuallypressingthegroundawayfromyou.Lengthenbothsidesoftheanklesandgentlyengagethemusclesofthethighsbyliftingthekneecaps.Rolltheinnerthighsbacktohelpcreatemorespaceinyourlowerback.Scoopthetailbonedownandundertohelpthespinecurvenaturally,protectingthelowerbackfromoverarching.Feelthevertebraeofthespinenaturallystackontopofeachotherasyoulengthenyourbackbyfeelingasifsomeoneispullingyoustraightupbyastringattachedtothetopofyourhead.Keepyourchinparalleltothegroundandthenecklongonallfoursides.

Asyoubreatheinthispose,feelfreetoshutyoureyes,workingonmaintainingyourcenterofgravity.Stayinthisposeforaslongasyou’dlike–there’salotofbenefittolearninghowtostandproperly!

2.UrdhvaHastasana(UpwardSalute)

Inhale,bringyourhandsoverhead,keepingtheshouldersrelaxedandbringingyourgazeup.TrytokeepthesamealignmentfromTadasana–it’sharderwhenyouextendyourarmssoreallypayattentiontoyourhipsandlowerback.Allowthechesttoopenandexpandevenlyacrossthecollarbonesandshoulderbladesasyoufeelagentlestretchthroughtheshoulders.

shoulders.

3.Uttanasana(StandingForwardBendImage)

Exhale,bendingfromthehips,bringthehandsdowntotheground.Ifyourhandsdonottouch,allowthemtorestonyourshinsorthighs.Allowtheheadtobeheavysothatyourneckcanrelaxandlengthen.Keepthelegsstrongandengagedbypullingthekneecapsup.Tomoreeffectivelyperformthispose,pullthelowerabdomenupandin.Thespineshouldfeellikeitislengtheningasyoucontinuetogetdeeperanddeeperintothefold.

thefold.

4.ArdhaUttanasana(StandingHalfForwardBend)

Inhaleandbringyourhandstoyourshins.Openthechestforwardandgentlysqueezetheshoulderbladestogether.Keepyourhipsdirectlyovertheanklesandyourgazeforward.

5.PlankPose

ExhaleandhoporstepbackintoPlankPose,aligningyourhandssothattheyaredirectlyunderyourshouldersandmakingsurethatyourbodyisparallelwiththefloor.Engagethecoreandasyouinhalebringyourgazeslightlyforward.

6.ChaturangaDandasana(Four-LimbedStaffPose)

ExhaleandlowerdowntoChaturanga.Keepthebodyparalleltothematandtheelbowsinclosetothebody.Yourelbowsshouldnevergoabovetheshouldersinthisposeinordertokeeptheshoulderjointsafe.Lookforwardandkeeptheneckandspinelong.Ifyouneedtodropthekneesinthisposeuntilyoubuildenoughstrengthfeelfreetodoso.

7.UrdhvaMukhaSvanasana(UpwardFacingDogPose)

Inhale,pressupintoUpwardFacingDogbyrollingthebodyforwardandliftingthehipsandlegsoffthemat.Withyourhandsdirectlyundertheshoulders,pushtheupperbodyforwardbetweenthearms,openingthechest.Ifthereistoomuchpressureonthelowerbackinthispose,youcandropthehipsandlegsdowntothegroundandpracticeBhujangasana(CobraPose)instead.

8.AdhoMukhaSvanasana(DownwardFacingDog)

Exhale,bringthehandsbackoveryourheadanddownonthematinfrontofyou.SpreadthefingerswideandpressupintoDownDogbystraighteningthearmsandlegs.Pressthehandsintothematandliftupandoutoftheshoulders.Yourfeetshouldbehip-widthapartwiththeheelsdirectlybehindthetoes.Engagethelegsbyliftingthekneecapsandrollingtheinnerthighsback.Focusonlengtheningthebackbody,especiallythespine,witheachbreath.

Tohelploosentheneck,feelfreetoshakeyourheadupanddown,yesandnowhileinthispose.

9.TriPadaAdhoMukhaSvanasana(ThreeLeggedDownwardFacingDog)

Inhaleasyouliftoneleguptowardsthesky,doingyourbesttokeepbothhipsinonelineasyoudoso.Trytofindbalanceinyourbodybycenteringtheweightanddistributingitevenlybetweenbothhands.

10.HighLunge

Exhaleandsteponefootforwardbetweenyourhands,liftingintoHighLunge.Thekneeofyourfrontlegshouldbebentdirectlyovertheankle,makingthethighparalleltothemat.Thebacklegshouldbestraightandlifted,balancingontheballofthefoot.Liftthearmsupoverhead,butkeeptheshouldersandneckrelaxed.Asyouliftyourarms,feelyour

keeptheshouldersandneckrelaxed.Asyouliftyourarms,feelyoursidesandthespacebetweenyourribslengthen.

ReturntoPlank(Pose5)andrepeattheposesontheotherside.

11.Utkatasana(ChairPose)

Inhaleasyoustepthebackfootforwardtomeetthefrontfoot.(Alternately,youcouldstepbackfromHighLungeintoPlankandrepeatChaturangaDandasana,UrdhvaMukhaSvanasana,andAdhoMukhaSvanasanabeforecomingintothispose.)

Withthesidesofyourfeettouching,bendyourkneesasifyouaregoing

Withthesidesofyourfeettouching,bendyourkneesasifyouaregoingtositdowninachairbehindyou.Keeptheweightinyourheelsandsitdownlower.Raiseyourarmsoveryourhead,makingsurethatthecheststaysliftedandtheshoulderjointsandneckstaylooseandrelaxed.

StraightenyourlegsandreturntoTadasana(Pose1)torepeatthissequence.

FLATTUMMYYOGAFLOW–TONETUMMY

Benefits:Thisflowtargetsallofthemusclesinthecore,helpingtosculpt,tone,andflattentummiesofeveryshape.Makesure,aswithalloftheflows,tokeepthenavelpulledinandupinordertoreapallofthetoningbenefits.

1.ArdhaChandrasanaPadaHastasanaSeries(HalfMoonWithHandsToFeetSeries)

FromTadasana,raiseyourarmsoveryourhead,interlacingthefingersandreleasingtheindexfingers.Squeezethepalmsofthehandstogetherandtrytokeepthebicepsclosetotheears.Gentlypushyourhipsforwardasyoubegintobendfromthehipstotheright.Reachthearmsbackasyoucontinuetopressthethighsforward.Keepyourchinliftedandthechestopen.Holdtheposeforfivebreathsthencomebacktocenterbeforerepeatingontheotherside.

Keepingthehandsinthesameposition,readjustyourarmssothatthebicepsareonceagainsqueezingintowardstheears.Spreadacrossyourcollarbonesandgentlypressyourhipsandthighsforward,squeezingthebuttockstoprotectyourlowerbackasyoubegintobend

squeezingthebuttockstoprotectyourlowerbackasyoubegintobendbackwards.Useyourfingerstotracealineintheairbehindyou,droppingyourheadtofollow.Stayinthebackbendforaslongasyoucan–althoughitistoughtotakeafull,deepbreathitisimportanttonotholdyourbreath.

Slowlycomebackuptostandwhenyouarefinishedwiththeseries–repeatifyouwant!

2.LunarUttanasana(LunarStandingForwardFold)

Gentlybendthekneesandfoldforward,loweringyourchestontothethighs.Allowthespinetolengthenbykeepingthebackofthenecklongandheavy.Thisisagreatwaytoreleaseanytensionyoumightbefeelinginyourbackafterthepreviousseries,sohanghereaslongasfeelsgood.

3.PlankPose

Withanexhale,hoporstepbackintoPlankPose,aligningyourhandssothattheyaredirectlyunderyourshouldersandmakingsurethatyourbodyisparallelwiththefloorwithstrongextendedlegs.Engagethecoreandbringyourgazeslightlyforward.

4.DolphinPlank

FromPlankPose,lowerdownontoyourforearmswhilekeepingtheentirebodyparalleltotheground.Pressyourforearmsdownintoyourmatsothatyoucanliftyourshouldersupandbroadenacrossyourshoulderblades.Gazeslightlyforward,keepingthenecklong.Breatheintoyourcore,tappingintoitsstrengthtokeepyouinthisposeforseveral(6to8completerounds)breaths.

5.DolphinSidePlankSeries

FromDolphinPlank,keepyourforearmsinthesamepositionbuttaketheoutsideofonefoottothematandstackyourotherfootontop.Pressyourforearmsfirmlydowninordertokeeptheshoulderslifted.Utilizingthestrengthofyourcore,asyouinhaleliftyourhipsuptowardsthesky.Asyouexhaleloweryourhipsbackdowntowardsthemat.Repeat10to12timesoneachside.

6.AdhoMukhaSvanasana(DownwardFacingDogPose)

PressbackintoDownDog.Yourhandsshouldbeshoulderwidthapartandyourfeethipwidthapart.Engagethelegsbyliftingthequadricepsmusclesandrollingtheinnerthighsback.Pullyournavelbackintowardsyourspine.Spreadthefingerswideonthemat.

7.AdhoMukhaSvanasana(DownwardFacingDogPose),variation

Asyouinhalebringyourrightkneetoyournose.Allowthespinetoroundasyouengageyourcore.Asyouexhale,straightenthelegbackupbehindyouintoaThree-LeggedDownDog.Repeatthisexercise4to5timesbeforemovingontothenextpose.

8.AdhoMukhaSvanasana(DownwardFacingDogPose),variation

Asyouinhalebringyourrightkneetoyourrightelbow.Engagethecorebydrawingyournavelintowardsyourspine.Keepthearmsstrongbypressingyourhandsfirmlyintothemat.Hugyourkneeagainstyourelbowfor3to4breathsbeforereturningtoaThree-LeggedDownDog.

9.AdhoMukhaSvanasana(DownwardFacingDogPose),variation

Asyouinhalebringyourrightkneetoyourleftelbow.Continuetoengageandbreatheintothecore,keepingyourfaceandneckrelaxed.Foranextraboostforyourcore,lowerthekneedowntowardsyourwristandthenbringitbackuptoyourelbowseveraltimes.Holdthisposefor2to3fullbreathsbeforereturningtoDownwardFacingDog.

GobacktoPose7andrepeatthesecoreposeswithyourleftleg.

10.Vasisthasana(SidePlankPose)

FromDownwardFacingDogcomeforwardintoPlankPose.Bringtheoutsideofyourrightfoottothematandstackyourleftfootontop.Flexthefeetandpressyourhipsuptowardsthesky.Keepthechestopen.Breathedeepintothelungsandholdfor5to6fullbreaths.

Ifthisvariationistoodifficultatfirst,insteadofstackingyourtopfoot,bringthesoleofthefoottothemattoprovideyouextrasupportwhenbalancing.

PressbackintoDownDogandrepeatthisposeontheleftside.

11.VirabhadrasanaII(WarriorIIPose)

FromDownDog,stepyourrightfootforwardbetweenyourhands.Pressintotheoutsideofyourbackfootwhilekeepingtheheelontheground.Yourtwoheelsshouldbeinoneline.Keepthefrontlegbendingdeeplywiththekneedirectlyovertheankle.Groundthroughthebackfootasyouopenyourinnerthighsandgroins.Findstrengthandsteadinessasyoubreatheintothispose.

Holdthisposefor2to3breaths.

12.UtthitaParsvakonasana(ExtendedSideAnglePose)

KeepingyourlegsinthesamepositionfromWarriorII,bringyourrighthandonthegroundbyyourfrontfootoralternatelyyoucandothisposewithyourforearmrestingonyourfrontthigh.Reachtheleftarmoveryourheadsoastocreateastraightlinefromyourfeettoyourfingertips.Breathedeeplyintoyourlungsasyouopenthechestbyrollingthetopribsbackandpressingthebottomribsforward.Bringyourgazeupto

ribsbackandpressingthebottomribsforward.Bringyourgazeuptoyourtophand.Stayinthisposefor3to4breaths.

13.UtthitaParsvakonasana(ExtendedSideAnglePose),variation

Begintoliftyourrighthandoffofthegroundorthighandextenditforward,asifreachingforsomethinginfrontofyou.Withbotharmsliftedyourcorehastoworkextrahardtoholdyourbodyinthispose.Becarefulnottoholdyourbreath.Continuetoworkintothisposebyopeningthechestandbreathingintotheopenlungs.Holdthisposefor2fullbreathsbeforereturningtoWarriorII.

14.ArdhaChandrasana(HalfMoonPose)

FromWarriorIIwalkyourbackleftfootforwardafewinchestoshortenyourstance.Bringyourrighthanddowntothematoutsideofyourrightfootand5to6inchesinfrontofyou.Shiftyourweightforward,straighteningyourrightlegasyouliftyourleftlegintotheair.Adjustyourrighthandifnecessarysothatitisdirectlyunderyourshoulder.Liftyourleftleguphigher,workingtogetitinlinewiththerestofyourbody.

Starttoopenyourchesttotheleft,stackingyourlefthipontopoftheright.Extendyourlefthandupcreatingastraightlinewithbotharms.Ifpossible,bringyourgazetoyourlefthand.Holdthisposefor5to6breathsbeforecarefullyloweringbackdownintoWarriorII.

ReturntoDownDogandrestfor4to5breathsbeforestartingthe

sequencewithWarriorII(Pose11)ontheleftside.

15.NavasanaSeries(BoatPoseSeries)

Sitdownonthecenterofyourmat,rockingbackslightlysothatyoucanbalanceonyourSitBones.Engageyourcoreasyoubegintoextendandstraightenyourlegs,liftingthemashighasyoucan.Keepthebackstraightandextendthearmsforwardalongsideyourlegs.Breathedeeplyasyourcorebeginstoworkinjunctionwithyourhipsandlegs.Remembertorelaxthemusclesofyourface.

Withaninhalation,drawyourkneestowardsyourchest,keepingthefeetofftheground.Keepyourspinelongandthechestopen.HoldthisposeforafullinhalationbeforeextendingyourlegsbackintofullBoatPoseonyourexhalation.Repeatthissequence10to12times.

16.YogaCrunches

Liedownonyourbackinthecenterofyourmat.Allowyourlowerbacktonaturallycurvesothatthereisroombetweenitandyourmat–thiswillkeepyoufromstrainingyourlowback.

keepyoufromstrainingyourlowback.

Onaninhalation,raisebothlegsstraightintotheairsothattheyareperpendiculartotheground.Begintoloweryourleftlegdownjustafewinchesabovethemat.Trytokeepbothofyourlegsstraightasyoudothis.Exhale.Onyournextinhalation,liftyourshouldersupoffofthematandreachyourhandsforwardoneithersideofyourrightleg.Trytokeepyourchestandthespacebetweenyourshoulderbladesopen.Donotholdyourbreath!Stayinthisliftedposefor2to3fullbreathsbeforeloweringyourshouldersbackdowntothemat.Resthereforabreathortwo.

Withyourlegsinthesameposition,inhaleandliftyourshouldersoffthematagain.Thistime,bringyourhandstotheoutsideoftherightleg.Keepthespineelongatedandthefacerelaxedasyouworkherefor1to2breaths.

Lowerdowntothematcompletelyandrestforseveralbreathsbeforerepeatingthisseriesontheotherside.

17.Savasana(CorpsePose)

Liedownflatonyourbackinthecenterofyourmat.Theheelsofyourfeetwilltouchbutallowyourtoestofallouttothesides.Restyourarmswithhandspalmsupalongsideyourbody,farenoughawayfromyoursidesthatthereisnoeffortrequiredtokeepthemthere.Allowyourfingerstocurlnaturallyintowardsyourpalms.Gentlytuckyourshoulderbladesunderyourbodytoaddmorecomforttothisfinalrestingposture.

Asyouresthere,observeyourbreath.Letyourbodyandmindrestbybringingstillnessintothispose.Resthereforaslongasyouwouldlike–yourbodyandmindwillthankyou!

FLATTUMMYYOGAFLOW–STRENGTHENBACK

Benefits:Strengtheningyourbackhelpsthemusclesoftheabdomenworkmoreeffectively,whichmeansthatthebenefitsofeverycore-strengtheningmovearedoubledifyourbackisstrong.Eachoftheposesinthisflowcanberepeatedtwice,onerightaftertheother.Holdeachposeforaslongaspossible,usingyourbreathasatooltokeepyoufocusedandawareofyourbody.

1.BaddhaKonasana(BoundAnglePose)

Bringthesolesofyourfeettogetherandallowgravitytopullyourkneesdowntowardstheearth.Pressthesolesofthefeettogetherandlengthenthespine.Imagineyourpelvisisabowlofwater.Whenmostpeopleenterthisposetheirbowlofwatertipsbackwardsbecauseoftighthipsandgroinsaswellasweakbacks.Tohelpremedythisissue,bringyourhandstoyourhippointsandimagineyourselfliftingthemupandpressingthemforward–thebowlofwaterwillnolongertipbackwards,butinsteadwillbecenteredandslightlyforward.

Focusyourattentiontoyourbreath,breathingintoyourhipsandlowerback.Stayinthisposeforseveralbreaths,allowingthebacktostrengthenandthehipstorelax.

2.Paschimottanasana(SeatedForwardBend)

Extendyourlegsstraightoutinfrontofyou.Rollyourinnerthighsdowntowardsthegroundasyoufoldforwardfromthehips.Feelyourentirebackbodyfromyourcalvestoyournecklengthen.Keepthespinestraightandtheupperbackengagedbygentlydrawingyourshoulderbladestogetheranddownyourback.Thedepthinthisposecomesfromlengtheningthespineandfoldingatthehips,notbringingyourheadaslowaspossible.Findrestinthispose,onlypushingyourselfdeeperwhenyourbodyallowsit.

3.PlankPose

Placeyourhandsonthematdirectlyunderyourshoulderswiththefingersspreadingwide.Extendyourlegsstraightbackbehindyou,restingontheballsofyourfeet.Liftoutofyourshouldersandfeelthecoreengage.Holdthisposeforonefullbreathbeforeloweringyourentirebodyontothemat,facedown.

4.Salabhasana(LocustPose),variation

Lyingonyourstomach,bringtheinsidesofyourlegsandfeettogether,imaginingasifyouonlyhaveone.Interlaceyourhandsbehindyourback,claspingthefingers.Keepingthefeetdownontheground,begintoliftthehandsupawayfromyourback,straighteningyourarmsonaninhalation.Asyoudothis,allowthechesttoliftoffofthemat,workingonstrengtheningthemusclesofyourupperbackasyoudoso.Holdthisposefor4to5fullbreathsbeforeloweringbacktotheground.Restonyourbellyforafewbreathsbeforemovingintothenextpose.

5.Salabhasana(LocustPose)

Onceagain,keepthelegstogetherandsidesofthefeettouching.Extendthearmsawayfromthebodypalmsdown,makingacapitalletter“T”.Onaninhalation,begintoliftthearmsupoffoftheground,liftingthechestatthesametime.Simultaneously,liftthefeetoffoftheground,keepingthelegsandfeettogether.Lookupasyouliftoffoftheground–yourbodyfollowswhereyoureyesgo.

Thisposeworkstheentirespine,soitisnoteasy.Doyourbesttosmileasyouwork,keepingthemindinapositivestate.Holdthisposeforaslongasyoucanbeforeloweringbacktothemat.Restforseveralbreathsbeforemovingtothenextpose.

6.Salabhasana(LocustPose),variation

Lyingonyourstomach,rollyourbodytoonesidesothatyoucanbringyourarmwithpalmdownunderyou.Thenrolltotheotherside,bringingyourotherarmpalmdownrightnexttoyourotherhand.Thecloseryourhandsaretogetherunderyourbody,theeasierthisposebecomes.Allowyourchinoryourmouthtorestfirmlyonyourmat.Gripyourhandsintothematasifyouarepressingitawayfromyou.

Onaninhalation,raiseonelegintotheair,keepingtheotherincompletecontactwithyourmat.Liftyourraisedlegasmuchaspossibleandthenholdforacompletebreath.Loweryourlegonanexhalationandrepeatontheotherside.Do5to6setswitheachlegbeforerestingonyourstomach.

7.Salabhasana(LocustPose),variation

Bringyourhandsunderyourbodyjustasyoudidforthepreviouspose.Again,workthehandsandarmsasclosetogetheraspossible–thiswillbeabituncomfortableforyourwristsandelbows,howeverthepressureyouareputtingonthemactuallydoeswondersforhelpingtokeepthejointshealthyandtohealpastinjuriesbyflushingscartissueoutofthejoint.

Insteadofalternatinglegslikeyoudidbefore,thistimeyouwillliftbothlegsupatthesametime,workingtokeepthelegstogetherbysqueezingyourthighsintowardsthecenterlineofyourbody.Themoreyouareabletopressyourhandsdownintothemat,themoreleverageyouwillhaveforliftingyourlegsofftheground.Remembertokeepyourchinormouthincontactwiththemattopreventanyinjuryorstraintoyourneck.

Holdthisposefor3to4breathsbeforeresting.

8.Dhanurasana(BowPose)

Lyingonyourstomach,begintobendtheknees,loweringyourfeettowardsyourheels.Reachbackforyourfeet,grabbingontotheinsidesofyourankles,thumbsup.It’sveryimportanttokeepthekneesandanklesinlinewithyourhipsasyoudothispose,sofocusonpullingeverythingin,armsandlegs,towardsthecenterbody.

Asyouinhale,kickthefeetbackintoyourhands,liftingthechestoffofthegroundasyoudoso.Ifpossible,begintoliftthethighsoffofthegroundaswell,gettingasmallrockingmotioninyourhips.Continuetokickupandbackhigherasyouliftthechestandlookup.Whileperformingthisposeyouareincreasingflexibilityofthetotalspine,shoulders,andhips–it’sthewholepackage!

Holdthisposefor4to5completebreathsbeforerestinginyourfinalpose.

9.Savasana(CorpsePose),variation

TakeyourfinalSavasanaonyourstomach.Allowyourbodytocompletelyrelaxintotheground,toestogether,heelsfallouttothesides.Restyourarmsalongsideyourbodywiththepalmsup.Turnyourheadtothesideandcloseyoureyes,bringingyourgazetothecenterofyourforeheadjustaboveyoureyebrows.Doyourbesttoremaincompletelystillinthisposeforseveralminutes,bringingyourawarenesstoyourbreathandthenfinallydroppingintoapositionofcompleterelaxationandrejuvenation.

YOURTOPTUMMYQUESTIONSANSWERED

1.ShouldIKeepDoingCrunches?

Ifyourgoalistoflattenyourtummy,youshoulddefinitelynotbedoingcrunches.Themovementofthecrunchitselfactuallybulksthecoreupratherthanflattenitout.Thepurposeofthecrunchistostrengthenthecore,andwhilethatisimportant,therearemuchmoreeffectivewaystoworktheabdominalmusclesthatactuallyburnmorecaloriesandworkmoremuscles.

2.MostCoreStrengtheningExercisesHurtMyBack–WhatShouldIDo?

Manypeoplehavethisexactsameproblemandwillgiveuptryingtoworkontheircorebecauseofthediscomforttheyfeelintheirback.Thankfully,themosteffectivecorestrengtheningexercisesdonotrequireyoutobelyingonyourbackatall.Youneverneedtodoanotheruncomfortablesituporcrunchagainandyoucanstillgettheflat,tonedtummyyouareafter!

3.HowFrequentlyShouldIWorkMyCoreInOrderToGetGreatResults?

Actualcorestrengtheningexercisesonlyneedtobedone2to3timeseachweek.But,inordertogetareallygreatstomach,youneedtobeexercising5to6timeseachweek.Aflattummydoesn’tjustcomefromlotsofcorestrength,youneedtoburncaloriesthroughcardiovascularexerciseaswellasstrengthenthemusclessurroundingthecore,especiallytheback.Ifdonecorrectly,yogacanprovideeverythingyouneedinordertoflattenyourtummy–butyouhavetoputintheeffort!

4.ShouldMenandWomenWorkTheCoreDifferently?

Itmakessensethatifmenandwomenwantdifferentresultsthattheyshouldworkoutdifferently.Themajorityofwomen,whenaskedwhattheirtargetgoalis,saythattheywantaflattummywithsomedefinition.Menonthehandwantthelookofaverymuscularstomachwithlotsofbulk.Thisiswhymencanbenefitmorefromcertaincorestrengtheningexercisesthatresemblecrunchesandsit-ups–theseexerciseswillgivethemthebulkthattheywant.

Womenontheotherhand,needtofocustheirattentiononexercisesthatstrengthenthecore,butthatalsolengthenitaswell.Whilealloftheexercisesinthisbookarebeneficialforeveryone,theresultismorefocusedontheflat,tonedtummythatwomenareafter.

5.WhatAreAFewMoreExercisesThatAreGreatForFlatteningMyTummy?

WalkingPlanks

AlternatebetweenPlankPoseandDolphinPlank,movingquicklyfromyourhandstoyourforearms.Aimtodo2setsof12.

ShoulderStand(SalambaSarvangasana)

Liedownflatonyourback.Bendyourkneesandplaceyourhandsonyourlowerback.Shifttheweightbacksothatyouliftthehipsandspineoffthemat,usingyourhandsassupport.Extendyourlegsstraightuptowardstheskysothattheyaredirectlyoverthebody.Engagethecoretofindsteadinessandstrength.Aimtoholdthisposefor1to2minutes,workingupto5minutes.

Elephant’sTrunk(EkaHastaBhujasana)

Sitdownonyourmat.Bringthethighofonelegashighaspossibleonthebackofyourarmsothatthesoleofthefootfacesinthesamedirectionthatyouarefacing.Bringbothhandsdowntothemat,spreadingthefingersandpressingdownfirmly.Hookthetoesoftheliftedfootundertheoppositeleg,whichisextendedstraightoutinfrontofyou.Usingalotofcorestrength,begintoliftyourhipsandlegsoffofthematsothatonlyyourhandsaretouchingtheground.

Holdthisposeforaslongasyoucanbeforeswitchingsides.

CrowPose

Squatatthetopofyourmatandbringyourhandsdowninfrontofyoushoulder-widthapart.Bendyourelbows.Bringyourlegsoutsideofyourarms,restingyourkneesonthebackofyourupperarms.Liftyourhipsandshiftyourweightforward,liftingonefootandthentheotheroffofthemat.Keepyourgazefocusedjustinfrontofyou–Holdforaslongasyoucan,andrememberit’scalledyogapracticeforareason!

OneLeggedChaturanga

ComeintoPlankPoseandliftonelegintotheair.LowerdownjustasyouwouldinChaturangaDandasana,butkeeptheraisedlegintheairthewholetime.PressyourselfbackuptoPlankandswitchlegs.Aimtodoatleast5repetitionsoneachside.

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