Friday, April 6, 2012

Best Yoga Poses For abdomenal Area

Mountain Pose

Stand with your feet together or hip width apart, arms at your sides. Roll your shoulders back and down so your shoulder blades come toward each other on your back and your chest is lifted.

Tuck your tummy muscles and tailbone slightly. Gaze straight forward and take a deep breath in and out through your nose.

Works: Back, legs

Standing Forward Bend

Let your head hang heavy as you bend forward. Take a deep, tension-releasing breath in and out through your nose.

If your hamstrings feel tight, keep your knees slightly bent as you bend over.

Works: Back, legs

COBRA POSE (Bhujangasana)

From a table top position on your hands and knees, lower all the way down to your belly. Bring your feet together to touch, and squeeze your legs together. Your hands are underneath your shoulders, and press your shoulders blades back and down. Tuck the shin to the mat and gaze down. On the inhale lift your chest off the mat, extending your spine. Take your hands off the mat and lift your chest even higher pressing your hips down to the mat. No wrinkles on the back of the neck. Stay in the posture for 3-5 breaths.

Dhanurasana - Bow Pose

Lie flat on the floor with the abdomen, chest and chin touching the ground.
Keep your hands on both sides.
Keep both legs a bit apart.
Relax your whole body.
Bend your legs backward and grasp the ankles firmly with your hands..
First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
Inhale slowly and pull your legs up.
Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
Balance your body on the navel region.
Pull your legs and arms arching your body as much as possible.
Gradually, bring your knees, feet and toes together.
Look up and fix you gaze on the ceiling.
Holding your breath maintain this posture until you feel the strain in your back.
Start exhaling slowly and gradually return to the starting position.

Salabhasana

1) Start by lying face down on your mat, with both arms along the side of your torso, with palms facing upward. Keep your knees and ankles aligned, hip-width apart.

2) Breathing in, press your pubic triangle into the Earth while simultaneously lifting your chest and legs upward. (note: The pubic triangle is made up of your two bony hip protrusions and the pubic bone.)
3) Your shoulders and arms come up off the Earth when the chest is lifted. Take care to keep your neck neutral, being careful to elongate the neck without strain, extending your energy through your pointed toes and crown of the head.
4) Keep your jaw soft, your breathing steady, and gaze forward. Maintain the posture for 3 to 5 breaths. If it gets difficult, make your breathing louder.
5) To exit the posture, on the out breath, lower your arms and legs and relax the neck, returning your body to the neutral start position.

Front Lying Boat Pose (Supta Navasana)

1 - Lie face down with your legs extended behind you and your feet hip width apart. Rest the top of your feet on the floor.
2 - Stretch your arms straight in front of you, with your palms facing down.
3 - Rest your forehead on the floor.
4 - Exhale as you press your hips and pelvis into the floor and then stretch both legs behind you.
5 - Inhale as you lift your arms, chest, head and both legs up.
6 - Reach out through your fingers, toes and the crown of your head. Keep your head in line with your spine.

Lengthen through your torso, arms and legs.
Make sure both hips remain on the floor and your legs are straight, but your knees are not locked.

Ardha-Halasana

1.    Lie flat on your back, with palms facing downwards.
2.    Stretch out your legs straight on the floor, with heels together and toes pointing upward.
3.    Inhale and raise both your legs together, without bending the knees, to an angle of 30 degrees.
4.    Inhale and continue raising your legs to an angle of 60 degrees.
5.    Now your upper body will be on the floor and the legs lifted at 90 degrees.
6.    Hold the posture for 10 to 30 seconds. Breathe normally.
7.    Now, slowly lower down your legs to the ground and rest your whole body.

Benefits:
1.    Strengthens and tones the abdominal muscles, and helps to alleviate constipation.
2.    It burns excess fat in the thighs, hips and abdomen.
3.    Activates Blood circulation.
4.    It strengthens the back muscles.
Contraindications: Those with severe back or shoulder ailments, heart problems, high blood pressure and people with weak muscles must not practice this asana.

Lying spinal twist

Lay on your back
Bend your knees and put the soles of your feet on the floor.
Lift your hips slightly off the floor and shift them about an inch to your right.
Draw your right knee into your chest and extend the left leg on the floor.
Drop your right knee over to the left side of your body.
Open your right arm to the right side in line with your shoulder. Rest your left hand on your right knee.
Turn your head to the right, bringing your gaze over the right shoulder.
Work on releasing your left knee and your right shoulder to the floor.
Take 4 deep breaths (approximately 30 seconds).
Repeat on opposite side.

KNEE TO CHEST

If you’re feeling bloated or beleaguered by gas pains, this is the stretch for you. Experiment with this pose (also known as wind-relieving pose) in private – the removal of excess air helps to improve the quality and efficiency of your digestive system. It also helps relieve indigestion, acidity, and constipation.
yoga knee to chest

Lie on your back and bend both knees into your chest.
Hug the knees in tight and then rock your knees from side to side to help massage your abdominal organs and get things moving.
Release the knees away from your belly, lowering the toes to the floor for a few seconds.

Knee to Chest Pose with both legs

1 – Lie on your back with your knees bent and your feet flat on the floor, hip width apart.

2 – Draw your knees toward your chest.

3 – Release your lower back toward the floor.

4 – Rest your hands on top of your knees. Your arms and shoulders should be relaxed.

5 – Exhale as you relax your head, neck and spine toward the floor.

6 – Soften and release your hips to allow your knees to drop further toward your chest.

7 – Hold the pose for 30 seconds to 2 minutes.

Reclined Poses : Reclined Bound Angle Pose (Supta Baddha Konasana)

1 - Begin in Relaxation Pose.
2 - Lay your arms at your sides on the floor, with your palms facing up.
3 - Bend your knees and place the soles of your feet flat on the floor.
4 - Bring the soles of your feet together and allow your knees to drop toward the floor.
5 - Move your heels toward your groin as far as is comfortable for you.

The closer your heels are to your groin, the more intense the stretch will be.

Janu Sirsasana (Head-to-Knee Forward Bend)

Sit in Dandasana or the staff pose.
Now place your buttocks so as that they are lifted on a folded blanket and your legs straight in front of you. Keeping the back as straight as possible.
Inhale, bend your right knee, and draw the heel back towards your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer part of the right leg on the floor, with the shin at a right angle to the left leg.
Now begin pressing your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip.
Exhale and turn the torso slightly to left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh.
One can now reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. The pressure of the left hand on the floor can be used to increase the twist to the left.
Then reach out your hand for the left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.
Exhale and extend forward from the groins and not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor.
Lengthen yourself forwards into a comfortable stretch. The lower belly should touch the thighs first, the head must be last to touch. Stay in this pose anywhere from 1 to 3 minutes.
Then return back to the same pose inhaling and repeat the same on the other leg too.

Paschimottanasana (Seated Forward Bend)

Benefit
Tones the abdominal muscles, strengthens spine. It has a calming and soothing effect on the nervous system. It also tones the uterus and ovaries, improving their performance.

Sit erect and stretch the legs straight out in front. If you are unable to sit straight, place a cushion at the base of the spine for additional support.
Place the palms by the side of the hips; press the fi ngertips into the floor to help extend the spine. Keep the legs active; kneecaps pulled up, heels reaching out and the thighbone touching down.
Inhale; raise both the arms, lifting the torso up (pic A).
Exhale; contract the abdominal muscles, bend your torso forward, reaching out for the toes with your hands (pic B).
Try to hold the toes with both your hands and place the abdomen and chest on the thighs, and touch the forehead to the shinbone.
Hold this pose for 30 to 60 seconds, breathing deeply and releasing all the tension from the shoulders.
Inhale; lift the torso up and release the posture.

Half Lord of the Fishes Pose

Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.

Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.

Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.

With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

Benefits

Stimulates the liver and kidneys
Stretches the shoulders, hips, and neck
Energizes the spine
Stimulates the digestive fire in the belly
Relieves menstrual discomfort, fatigue, sciatica, and backache
Therapeutic for asthma and infertility
Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases.

Cat/Cow pose:

Get on all fours with your hands below your shoulders and your knees in line with your hips. Inhale and sink your stomach. Next, exhale and round your back. Breathe out as long and low as you can, clearing your lungs.

Stabilizes the sacrum to release lower back pain
Supports back by engaging abs
Stretches the low, mid and upper back, the front torso, the hips and the neck
Loosens spine
Stretches hips
Massages and stimulates kidneys and adrenal glands, and tones the uterus
Creates emotional balance
Relieves stress and calms the mind

Legs up the wall pose

Legs Up The Wall is another relaxing pose that offers a gentle stretch, reduces stress, and re-ups your energy. The pose itself is as self-explanatory as it sounds - start by sitting on the floor directly next to a wall and swing your legs up so that they rest - slightly bent - against the wall as you lower your torso onto the floor. You will end up lying perpendicular to the wall as the photos show. You can place a pillow under your back or hips to make the pose more comfortable, and might experiment with moving your hips closer to the wall or further away depending on the flexibility of your legs. You might let your arms rest out to the side, palms open to the sky, or bring your arms up over your head to gain a side-body stretch.

Whatever variation of Legs Up The Wall you choose, you'll gain the benefits of this leisurely inversion, such as stretching the backs of the legs, relieving swollen or tired legs, ankles, and feet, and flooding the body with energy. For maximum impact, enjoy the posture for about 5 to 10 minutes. Close your eyes, keeping the back of your neck flat on the floor, and breathe down deeply into your belly as you feel the tension melt out your body.

Bethenny Frankel's 15-Minute Yoga Workout

Mountain Pose

Stand straight with your feet turned in slightly and your big toes nearly touching. To work the core, squeeze your belly button toward your spine. Roll your shoulders up and back. Then bring your hands together in front of your sternum. Slightly lower your chin.

Warrior 3

From a standing position, find a spot in front of you to focus on. As you bend forward at the waist, pressing your chest out, lift your right leg behind you. To balance, press down through the heel of your left leg. Work toward lifting your leg high enough to create a 90-degree angle.

Half Plank

From Warrior 3, slowly lower your body down into a pushup position with your elbows bent. Make sure to align your shoulders directly over your hands and keep your feet hip-width apart. Focus on keeping your hips at the same level as your shoulders and pulling your belly button in toward your spine.

Downward Facing Dog

From the Half-Plank, straighten your elbows and lift your hips until your body forms a triangle. Keep a slight bend in the elbows to avoid hyperextension. Lower your heels to stretch out the muscles in the back of your legs. You can hold this pose as long as you like.

Warrior 1

While in Downward Dog, step your feet toward your hands to return to standing. Step your left foot back so your toes point slightly forward. Bend your right knee, keeping it even with your ankle. Keep your hips and torso squared forward and raise your arms at a 45-degree angle in front of you.

Warrior 2

From Warrior 1, bring both arms down without bending your elbows. Extend one directly in front of you and another directly behind. Pull your belly button in toward your spine, making a slight scoop with your pelvis. Make sure your front knee doesn't go past your toes.

Triangle

From Warrior 2, straighten your right leg as you reach your right arm as far toward the floor as you can, tilting your hip. At the same time, bring your left arm directly above your head. Look up toward your raised arm.

Extended Side Angle

After Triangle, straighten up into Warrior 2 by bending the knee of your right leg, keeping it in line with your ankle. Then, bend the elbow of your right arm and place on your thigh. Reach your left arm above your head, creating one long line with that side of your body.

Revolved Extended Side Angle

Move into a forward lunge and place your left knee on the floor. Bring your arms in front of you in prayer position, pressing your left tricep against your leg. As you twist your torso toward your right thigh, look over your right shoulder. You should feel a stretch along your back.

Wide Leg Forwad Bend

Come into a standing position with your feet parallel, wider than hip-distance apart. Bring your hands behind you and interlace the fingers. Slowly bend forward at the waist. To achieve the proper alignment, try to keep as little weight in the heels as possible.

7 Yoga Poses for Your Pilates Workout By Marguerite Ogle, About.com Guide Updated March 09, 2012

Introducton and Mountain Pose, Arms Up

Yoga Mountain Pose, Arms Up

Introduction
Yoga and Pilates are distinct and complete disciplines, but they are also very compatible. Sometimes, dipping from one into the another can lend a fresh perspective to the way we approach an exercise or our workouts as a whole. Here, we have a set of 7 yoga poses that might offer new ways of deepening your Pilates practice.
This yoga sequence can be done on its own or combined with your Pilates routine. I've added notes on what the different poses might offer a Pilates practitioner as well as links to each pose at yoga at About.com. Try these yoga moves and see what you can discover about your Pilates practice by incorporating a little yoga from time to time.
Keep in mind that both yoga and Pilates are founded on working with the breath and an intention to integrate and elevate body, mind and spirit.
Learn more about Pilates and yoga in The Yoga Pilates Connection.

Mountain Pose, Arms Up
Begin with alert, active standing. Check your posture. Legs are parallel, hip distance apart, shoulders are relaxed. Abdominal muscles are engaged but not tight. Ankles, knees, hips, shoulders and ears are in a line. Gaze ahead.

Let your shoulder blades slide down your back as you sweep your arms out to the sides and bring them straight up overhead. The arms are parallel with palms facing each other.

Without lifting your shoulders, reach from your core through all the fingers, especially the pinkie.

Lift your chest and gaze upward.

Hold this pose 3 to 5 breaths

Use an inhale to lengthen your spine and return to upright. Return to basic standing.

Downward Facing Dog

Begin on all fours. Hands are shoulder-width apart, slightly in front of your shoulders.

Spread your fingers, with the middle finger pointing forward.

Rotate your upper arms outward slightly to open the chest.

Your knees are hip-distance apart.

Tuck your toes under and press through feet and your hands to lift your hips into the air.

Send energy down through your heels and out through your hands as your sit bones reach up and back.

Try to create space between your thighs and lower abdomen.

Your abdominal muscles are lightly pulled up and in, and your back is straight.

Hold this pose five breaths.

Shoulder Stand

Begin lying on your back with your knees bent, feet flat on the floor hip-distance apart.

Your arms are along your sides with the backs of the arms and shoulders pressing slightly into the mat to open the chest.

Inhale: Bring your knees up, deepening the crease at the hips.

Exhale: Engage your abdominal muscles and press into the floor with the backs of your arms and palms to extend your legs and bring them over your head, lifting your hips so that your legs are about 45 degrees off the floor behind you. Weight is on your shoulders and arms, not on your neck.

Bring your hands to the back of the hips to help support the spine.

Lengthen your neck - head away from shoulders, shoulder blades moving down the back.

Continue reaching your lower body upward, extending the hips and legs toward the ceiling. Do not sink into the shoulders and chest.

Hold five or more breaths.

Bring your legs back down over your face before you exhale to roll your spine down.

Plow Pose

Yoga Plow Pose

Begin lying on your back with your knees bent, feet flat on the floor hip-distance apart.

Your arms are along your sides with the backs of the arms pressing slightly into the mat, opening the chest.

Inhale: Bring your knees up and deepen the crease at the hips.

Exhale: Press into the floor with the backs of your arms and palms. Extend your legs and bring them over your head. Continue the move, Lifting your hips so that your legs are about 45 degrees off the floor behind you. Weight is on your shoulders and arms, not on your neck.

Bring your hands to the back of the hips to help support the spine.

Inhale: Lengthen your neck - head away from shoulders, shoulder blades moving down the back.

Exhale: Take your legs to the floor behind you. Only go as far as you can without taking weight on your neck. Keep your legs as straight and together as possible.

Support this move by keeping the spine long; moving the thighs up, away from the abdomen and by using your abdominal muscles for support throughout.

Hold one to five minutes.

Exhale to roll the spine down onto the mat. Support the roll-down by pressing into the mat with the backs of your arms and palms and by using your abdominal muscles for control.

Cross-Legged Twist

Yoga Twist

Sit tall on the floor cross-legged. You may want your hips raised slightly on a folded blanket.

Inhale and rotate your torso to the right. Your head stays in line with the torso. Your hips stay even.

As you turn, place your left hand on the outside of your right knee.

Your right arm extends directly out from the right shoulder. Let the right hand find the floor.

Hold for three to five breaths.

Inhale to lengthen your spine as you return to facing front.

Repeat on the other side.

Bridge Pose

Yoga and Pilates: Bridge Pose

Begin lying on your back with your knees bent, feet flat on the floor hip distance apart.

Feel your spine lengthen along the floor as you draw your abdominal muscles in and up.

Inhale: Press through your feet to lift your hips directly up to where your shoulders, hips and knees are on a diagonal line. You can press into a bigger arch from there if you make it a lengthening move, not a back crunch. Keep your legs parallel. Be sure that your weight rests on your shoulders, not on your neck.

Rotate your shoulders outward and bring your straight arms under you on the mat so that you can intertwine your fingers.

Hold three to five breaths.

Exhale to place your spine down on the mat, vertebrae by vertebrae.

Corpse Pose

Yoga Corpse Pose

Lie on the floor with your legs straight and slightly apart.

Your arms are straight, a little bit away from your sides, palms up.

Move your shoulders down, away from your ears.

Relax your entire body, including your face and neck.

Bring your attention to your breath.

Continue to allow your body to relax and release into the floor.

Rest for 10 or more minutes