Sunday, 7 June 2015

Yoga sequence for a toned tummy and trim waistline

With summer almost here it is time to tone your tummy and whittle your waist!
These poses will help you achieve your beach-ready body.

Swan - breathe out and lean to left.  Hold for a few breaths then breathe in back to centre. Repeat 2nd side.  Come onto all 4s

Balancing Cat - breathe in bring your right knee into your chest, breathe out take your leg back.  Breathe in and if you feel balanced reach out your left arm.  Gaze can be down at the mat or down the fingers of the left hand.  Hold and breathe.  To release breathe out and lower your hand to the mat, bring your right knee to your chest then down to the mat. Repeat second side.

Plank - from all 4s stretch your right leg back and press back through your heel.  Lower your right hip slightly then take your left leg back.  Press back through both heels.  Your shoulders should be over your hands.  Engage your core to hold you in position, hips not dipping, or bottom lifting. Breathe out and lift your hips into Downward Facing Dog or take a Child's Pose before coming into Downward Facing Dog.

Core Plank - from Downward Facing Dog breathe in take your right leg up, breathe out, engage your core and rounding forward bring your right knee towards your right elbow. Breathe in take your right leg back, then breathing out take your right knee knee to your left elbow.  Inhale take your right leg back, exhale then lower.  Repeat 2nd side. Walk your feet towards your hands then when your shoulders come over your hands, hold your elbows and slowly roll up.  

Standing Twist - stand with your feet a leg length apart, toes turned out.  Breathe out and twist to the right, lifting your left heel, breathe in as you come through centre, then breathe out and twist to the left, lifting your right heel.  Let your arms swing as you twist.

Triangle to core Side Angle - stand in the centre of the mat and take your feet to a leg length apart.  Turn your right leg to the right, your left foot in about 45 degrees.  Breathe in and take  your arms out to shoulder height, breathe out and fold over your right leg, bringing your right hand to rest on your right leg (not your knee), your left hand towards the ceiling. Your gaze can be straight ahead or up at the left thumb.  
To transition to Side Angle, inhale windmill your arms back to shoulder height, breathe in take your right elbow to right thigh, breathe out circle your left arm down and then up by your left ear.  To transition to core Side Angle breathe out, engage your core, and stretch both arms out.  To come out of the pose, inhale bring your arms back to shoulder height as you lift up, straighten your right knee, breathe out, turn your feet to face forward, hands to heart in prayer mudra.  Repeat 2nd side.

Wide leg forward bend with twist -  start with feet wide, outside edges parallel to the short edges of the mat, hands to hips.  Breathe in, lift your chest, breathe out and hinging from your groin, bring your hands to the mat or a block.  Breathe in, breathe out, raise your right arm and twist to the right.  Breathe in to bring your right hand back to the mat/block then repeat to the left and continue.

Boat to Low Boat - sit with your knees bent,  Breathe out, lean back bringing your shins parallel to the ceiling and stretch your arms forward.  Keep your spine straight, do not round your lower back.  From Boat breathe out and lower to Low Boat , straightening your legs.  Breathe in, breathe out and move back to Boat Pose.

Reclined twist - lie down with your knees bent, arms at shoulder height.  Cross your right leg over your left, breathe in lift your hips, breathe out lower your hips to the right. On your next breath out drop your knees to the left, and if you do not have neck problems, turn your head to the right. Hold and breathe for a few breaths then breathe in come back to centre. Repeat 2nd side. 

Take a Savasana before continuing with your day.
Janet x

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