--> 15 Minute Intense CORE POWER YOGA WORKOUT – Quirk.tv

15 Minute Intense CORE POWER YOGA WORKOUT

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CORE POWER YOGA WORKOUT that can easily fit your daily exercise schedule, build strengthened core muscles & flat belly.
A healthy body needs to have a strengthened core muscles that will keep you away from injuries as well. The lower abs and back must be exercised regularly. @
* Let us go through some steps for yoga for upper body toning:-
# LOW PLANKS (Santolanasana):-
Step 1: Start by getting into the plank pose by allowing the hands and toes to take the weight.
Step 2: Now arch your tail bone up towards the ceiling and see it that the spine is straight. Then get back to the plank pose. Repeat 20 times.
# DOWNWARD DOG POSE (Adhomukha Svanasana):-
Step 1: Start by getting into the plank pose and then get into the downward dog position and lock your shoulders.
Step 2: Clench the lower abs and remain in the position. Come to the regular downward dog position and push the heels down.
Step 3: Lift the right leg up towards up and then bend the right knee towards the head. The other heel too is working simultaneously. Inhale up and exhale while the knee is getting close to the body.
Step 4: Repeat the same with the left side for 10-20 repeats each and relax in child’s pose.
# BOAT POSE (Navasana) :-
Step 1: Begin by folding your legs. Stretch your legs forward and arms forward.
Step 2: Bring your legs back as you bring you hands back like you are rowing a boat. Repeat 10-20 times.
# PRONE LEG RAISES (Shalabhasana):
Step 1: Lie on your stomach and your head is resting on your hands.
Step 2: Now lift the right leg up while inhaling and exhaling bring the leg down.
Step 3: Repeat the same process with the left leg for 10-20 times each.
# NEXT EXERCISE:-:
Step 1: Now do the same exercise by raising both the legs up and down at the same time.
Step 2: Repeat for 10-20 times.
Next exercise:
Step 1: Lie on your stomach and raise both the legs at the same time.
Step 2: Now at the raised position, spread your legs in a V shape and get them back. Make sure the toes are pointing outwards. Repeat for 10-20 times.
# TOUCH TOES EXERCISE:-
Step 1: Lie down on a mat on your back and arms stretched back.
Step 2: Now lift your arms and back up to touch the toes. While you are coming up exhale and while going back inhale. Repeat 10 times.
# LEG RAISES (Uttanasana):
Step 1: Lie down on your back with your hands by your sides.
Step 2: Lift both the legs in a 90% angle.
Step 3: Now lower your legs to about 20% off the floor and lift the les again up. Exhale while going down and inhale while raising the legs. Repeat 10-20 times.
Next exercise:
Step 1: Lie down on your back and do not strain your neck.
Step 2: Lift your right leg up to 90% and lower it down to 20%. Make sure you exhale while going down and inhale while raising the leg. Repeat the same with the other leg for 10-20 counts.
Next exercise:
Step 1: Lie down on your back and bend your right knee and push the leg forward. Exhale to push forward and inhale to get your leg back. Repeat the same with the other leg for 10-20 counts and relax.
Next exercise:
Step 1: Start by lying down on your back.
Step2: Lift your leg up then lower it downwards and fold it. Lift while inhaling and while lowering the leg exhale. Do the same with the other leg. Repeat for 10-20 counts for both legs.
After the entire core exercises are done. Lie down on your back and push the right knee to the floor with the hand and repeat the same with the left side.
# BENEFITS OF CORE POWER YOGA:-
1. Strong abdomen: The Core works well on the abdominal region and make you strong.
2. Injuries: If your core is strong, then injuries can be avoided.
Stay fit and healthy!
* Instructor : Svati Patangay is a certified yoga and pilates instructor and a third degree Reiki healer. She has also successfully healed kids with autism.
*She can be reached on:
* Instagram: yogic_healers
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Date: December 11, 2017