ab asanas

September 2, 2017 | Author: Clau Ziemba | Category: Physician, Anatomical Terms Of Motion, Foot, Yoga, Risk
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Table of Contents: Introduction! ! ! ! ! ! ! ! ! Usage, Goals, Copyright, Disclaimer ! ! ! ! ! ! ! ! ! Ab’Asana Chapters:

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Pages 3 - 6

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High Plank! ! ! ! ! ! ! Pages 7 - 12 ! Static Hold, Knee to Elbow, Knee to Opposite Elbow,

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Boat! ! ! ! ! ! ! ! Pages 13 - 18 ! High to Low Boat, Bicycle, Russian Twists, In & Outs,

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Floor! ! ! ! ! ! ! ! Pages 19 - 24 ! 30 Degree Leg Li.s, Leg Swings, Single Leg, Switch Kicks,

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Hands & Knees ! ! ! ! ! ! Pages 25 - 30 ! Camel Hinge, Sliding Table, Lotus Hip Li., Tiger Pose Crunches,

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Inverted ! ! ! ! ! ! ! Leg Jacks, Tuck Jumps, Floating Dog

Knee to Ground, Lolasana Step Ups

Scissor Kicks

Eagle Crunch, Butterfly Crunch

Reverse Table Top Leg Li.s

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Pages 31 - 34

Mix and Match!

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Page 35

Grateful Heart !

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Page 36

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Hi Friends! I’m Morgan. Most of you know me as @the_southern_yogi. I’ve been involved in sports for as long as I can remember. I swam competitively for ten years, consistently rock climbed for three years, and have been practicing yoga since April of 2014. I am a firm believer that a strong core is the most crucial foundation for almost any athlete or fitness seeker. I’ve combined my love of yoga and strengthening to create this e-book. This guide offers five different core routines that I personally incorporate into my weekly practices. My hope is that you are able to pick one (or two if you are feeling spunky) of the routines that follow, and include it in the beginning of your regular yoga practice. Warming up and consciously engaging your core will not only enhance the time spent on your mat, but will also build the strength you need to work on inversions and arm balances, all the while protecting your spine. As you work through this book, I want you to focus on quality as opposed to quantity. One excellent repetition is better than ten poorly executed ones. Take your time and be patient with yourself. Remember, this is your journey—one of the most discouraging things you can do is compare your progress to someone else’s. Don’t complete this e-book in hopes of looking like anyone but you! Now let’s go set some cores on fire!

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XOXO ! MO

Nutritional Disclaimer: This guide is not intended to be used as a substitute for clean eating. As with any fitness program, results will vary depending on the individual’s nutritional habits. I personally focus on moderation, rather than cutting out certain foods entirely. I also tend to snack all day, eating seven or eight small meals, rather than three large meals. This is what works best for me. Everyone is different, so it takes patience (trial and error) to find out what your body responds best to. Be aware of what you are putting into your body, and it will respond accordingly.

Medical Disclaimer: This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention, including but not limited to pregnancy. Do not rely on the information in the e-book as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in the ebook. The information in this book is meant to supplement, not replace, proper training and healthy lifestyle choices. Like any sport involving balance and environmental factors, yoga poses some inherent risk. I advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this e-book, be sure that your surroundings are well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level. If you voluntarily participate in the activities listed in this program, you do so at your own risk, assuming all risk of injury to yourself, thus releasing and discharging Morgan DeYoung from any and all claims or causes of action, known or unknown, including negligence.

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Why an e-book? The technological landscape has exploded in such a way as to give people like me a platform and a voice. I chose to use it to my advantage, which is why I originally started posting pictures of my yoga journey on my Instagram. It is also an easy way to track my progress and connect with the online community of yogis. An e-book is the best way to reach as many of you as possible in the simplest manner. At the click of a button, you all will have immediate access to my guide. Save it to your phone or tablet, print it out, or follow from your computer. This e-book has been formatted to be viewable on any device.!

Our Goals: My sole purpose in creating this guide is to help each of you create YOUR best core. Strong abs lead to an even stronger practice and will help prepare you for inversions and arm balances, along with keeping you stable and safe in other postures. I want to you to focus on your journey. This e-book isn’t to help you look like me, or anyone else but YOURSELF. As Theodore Roosevelt put it, “Comparison is the thief of joy”. Make yourself your source of competition, as well as encouragement. Set goals that are realistic and healthy for you and don’t be discouraged or give up if it takes you longer than you expected to reach your goals. Falling does not equate to failing! Every time you push yourself to achieve your goal, you are building the strength and persistence that you will need to reach the next goal.

I’d love for you to share your photos and videos with me. Being able to learn and grow from each other is so helpful and empowering. Use the hashtag #AbAsanas so I can see your progress!

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Copyright: This material is copyright of Morgan DeYoung. No part of this e-book may in any form or by any electronic, mechanical, photocopying, recording or any other means be reproduced, stored in a retrieval system, or be broadcast, sold or transmitted without the prior permission of the publisher, Morgan DeYoung.

Usage: Every person’s body is different. All the exercises in this book are ones I partake in four or five days a week. The repetitions mentioned are merely a suggestion, based off of my workouts. Please modify or do what is best for your body. I believe the best way to begin your practice is by firing up the core. So before you start your daily yoga, try picking 1-2 of these circuits as a warm up, intentionally focusing on engaging the core, and creating that internal heat. A.er you have completed the circuits, notice your awareness of the fire you created and let that fire reflect in your everyday practice.

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High Plank

Tips to remember during this circuit: - Keep your ankles over your toes and your shoulders over your wrists - Suck your belly button in towards your spine to engage the core - Press your chest up and away, firmly ground through your palms, and stay strong throughout the arms and shoulders - Focus your gaze three to four feet in front of you to maintain a neutral spine

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Plank

Static Hold Come onto your hands and toes, pressing evenly throughout the palms and stacking your heels over toes, and your shoulders over wrists. As you press your chest up and away, suck in your belly button deeply towards your spine and tuck your tailbone to create a neutral back. Make sure your gaze is three to four feet in front of you to keep the neck in line with the spine. Remember to breathe. Set a timer, and hold for thirty seconds.

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Plank

Knee to Elbow Keeping High Plank form, li. the right leg up off the ground and make sure the hips remain squared. Slowly draw the right knee towards the right elbow while keeping the core engaged. Extend the right leg back, returning to the High Plank starting position. Continue until 10 repetitions are completed on each leg.

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Plank

Knee to Opposite Elbow Keeping High Plank form, slowly draw the right knee to the le. elbow while keeping the core engaged. Extend the right leg back, returning to the starting position. Continue until ten repetitions are completed on each leg.

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Plank

Knee to Ground Keeping High Plank form, slowly lower both knees towards the ground without letting your hips drop. Raise the knees to return to High Plank starting position. This is one full repetition. Complete for ten repetitions.

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Plank

Lolasana Step Ups Begin in High Plank. Keeping the arms straight, and the hips high, slowly bend the right knee and bring your foot up to your hands curling your toes to rest on the mat. Continue with your le. leg and bring it directly behind your leading foot. Step back out to return to the High Plank starting position. This is one full repetition. Complete for 10 repetitions.

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Boat

Tips to remember while in Boat: - Sit up tall, grounding down through the “sit bones”, and sucking your belly button in towards the spine - Draw the shoulder down, back and away from the ears - Try to maintain a neutral spine, staying strong through the core. Don’t let the lower back give

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Boat

High to Low Boat Grounding down through the sit bones, extend your legs out in front of you. Slowly stretch out your arms so they are parallel to the ground. Remember to li. through your chest and try not to round the spine. Begin to slowly lower your torso and straighten out your legs until they are hovering above the ground, also known as Low Boat. Slowly, while maintaining form, return to High Boat starting position. Complete for ten repetitions.

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Boat

Bicycle Beginning in High Boat form, lean back slightly so you are in between High and Low Boat. Starting with the le. elbow and right leg, twist until your elbow and knee meet, while extending the opposite leg out in front of you. Repeat the same movement with your opposite arm and leg. Alternate sides until you have completed ten repetitions for each side--twenty total.

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Boat

Russian Twists Beginning in High Boat form, bring your hands into prayer. Staying balanced on your sit bones slowly twist your torso le., back to center, and right, back to center. Complete ten repetitions on each side.

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Boat

In & Outs Begin in High Boat with your hands behind your hips on your mat. Extend both legs out in front of you, hovering six inches to a foot off the ground. Bend the knees and bring them all the way back to your chest. Complete movement for ten repetitions.

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Boat

Scissor Kicks Begin in High Boat with your hands behind your hips on your mat. Bring both legs out in front of you, starting in a straddle position and hovering above the ground. Alternate kicking right leg over le. and le. over right. Continue movement for ten repetitions with each leg—twenty total.

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Floor

Tips to remember while Lying down. - Try to lie evenly on your back, maintaining a neutral spine, and tucking the tailbone - Avoid any straining or compression of the neck

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Floor

30 Degree Leg Li.s Beginning on your back, rest your head on the ground and place your hands down to the side, pressing firmly into the palms. Both legs should be reaching straight up towards the sky. Slowly lower the legs at 30 degree increments, holding each variation for ten seconds. Work your way towards the floor until they are hovering slightly above the ground. Slowly return to start, reversing the same 30 degree movements. Complete for three full rounds.

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Floor

Leg Swings Begin on your back, resting your head on the ground, reaching the legs towards the sky, and spreading the arms straight out to make a T-shape. Keeping legs pressed together and straight, slowly lower them over to the right side, hovering above the ground, while keeping the le. shoulder grounded into the mat. Return to the starting “T” position with legs pointed straight to the sky, and lower on the opposite side. Repeat for ten total repetitions, or five on each side.

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Floor

Single Leg Switch Kicks Begin on your back, resting your head on the ground, reaching your legs towards the sky and placing your arms down at your side. Slowly drop the right leg until it hovers above the ground, while keeping the le. leg raised. As you raise the right leg back to the starting position, slowly start to drop the le. leg until it hovers above the ground. Complete ten repetitions on each leg for a total of twenty repetitions.

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Plank

Eagle Crunch Begin on your back with your head resting on the ground. Bring both the arms and legs into Eagle pose. Slowly crunch until the elbows meet the knees. Complete ten repetitions and come back to the starting position. A.er that, come into opposite eagle of whatever you did the first time through, and complete ten more repetitions.

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Floor

Butterfly Crunch Begin on your back, resting your head on the ground. Bring the soles of your feet to meet in Butterfly and let the knees relax down towards your mat. Straighten your arms out over your stomach and place hand over hand. Slowly crunch up and in between the legs. Complete for ten repetitions.

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Hands & Knees

Tips to remember while in Hands and Knees: - Always try to maintain a neutral spine, sucking the belly button towards the tailbone and adjusting your neck to compliment each pose. - If any exercise on the knees is too uncomfortable, fold over your mat a few times to create a cushion for the kneecaps.

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Hands & Knees

Camel Hinge Coming into an upright kneeling position, slowly extend your arms out in front of you until they are parallel to the ground. Begin to lean back until you feel your thighs start to burn and the abs are fully engaged. Pulse back up to the upright kneeling position. Complete twenty full repetitions of pulsing.

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Hands & Knees

Sliding Table Move into Reverse Tabletop Pose, evenly and firmly grounding yourself through the palms of the hands and soles of the feet. Brace the abs, and begin to push through the heels, straightening the legs and sending your hips back through the hands until your hips are hovering above the ground. Keeping a strong press through the arms, return to the starting position. Complete this exercise for ten repetitions.

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Hands & Knees

Lotus Hip Li. Coming into a seated position on the floor, draw the legs into Full Lotus, Half Lotus, or cross-legged (Indian style). Place the hands facing forward on the outside of your hips. Planting into all four corners of the palms, strongly press down through the arms and shoulders to rise up a few inches off the ground, or as high as you are possibly able. Hold for ten seconds for three repetitions for a total of thirty seconds.

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Hands & Knees

Tiger Pose Crunches

Coming onto your hands and knees, make sure the hips are stacked over your knees and your shoulders are stacked over your wrists. Extend the right arm out in front of you, and the le. leg out behind you. Slowly, engaging the core, crunch inwards until the right elbow meets the le. knee, and then extend back out. Complete ten repetitions on each side.

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Hands & Knees

Reverse Table Top Leg Li.s Beginning in Reverse Table Top Pose, li. one leg up towards the sky while keeping the other planted firmly into the ground. Li. and drop your hips to pulse the fully extended leg upwards. Complete ten repetitions on each leg.

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Inverted

Tips to remember while inverted. - Press evenly through the palms, and try to keep the shoulders stacked over the wrists, all while sucking the belly button towards the spine. - Your goal is to keep the hips high during these exercises. If you catch a little hang time, don’t freak out. That’s a great beginning to practicing any inversion.

- Don’t be afraid to fall. The key to beginning any inversion is losing the mentality of fear. If it makes you more comfortable you can perform these exercises against a wall or on a so. surface. - You might experience a bit of wrist soreness a.er these exercises, which is totally normal. Just remember to listen to your body and not to push through any acute pain.

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Inverted

Leg Jacks Come into a Forward Fold and walk your hands out just a bit until your shoulders stack evenly over top of your wrists. Begin to transfer most of that weight down through the arms and jack the legs outwards (like you are doing jumping jacks) into a straddle position. Now jack them back in to return to the starting position. Complete ten repetitions.

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Inverted

Tuck Jumps Come into a Short Downward Facing Dog. Begin to bend the knees, shi.ing the gaze forward and in between your hands. Press strongly with your arms and hop off of both feet, jumping into a tucked position. It is OK if you cannot jump into a handstand right away. Simply focus on keeping your hips high, taking little hops and landing in a Forward Fold. Eventually you’ll build enough strength to come into the full expression of a tuck handstand.

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Inverted

Floating Dog Begin in a Three Legged Downward Facing Dog, with the right leg extended upwards. Slowly bring that leg down towards your arms to meet the right elbow. As you bring that right leg back up to Three Legged Downward Facing Dog, strongly kick off the le. leg, in order to get the hips up over the shoulders. Again, it’s OK if you don’t come into a handstand. Just focus on high hips and strong kicks off the planted leg. Complete five repetitions on each side.

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Mix and Match Not all of the workouts have to be done in the order of this ebook. Pick different exercises from each chapter, get creative and make your own unique Ab circuit! You’ll be able to hold the poses longer and complete more repetitions the stronger you get. I’ve provided three different examples below of what I mean by this. Mix and Match 1: - In n’ Outs for 20 repetitions - Static High Plank hold for 60 seconds - Floating Dog for 10 repetitions off each leg - Tiger Pose Crunches for 10 repetitions on each side - Butterfly Crunch for 20 repetitions Mix and Match 2: - Bicycle for 30 repetitions - Knee to Opposite Elbow for 10 repetitions on each side - Leg Swings for 10 repetitions on each side - Lotus Hip Li. for 3 rounds of 15 second li.s - Leg Jacks for 15 repetitions Mix and Match 3: - Lolasana step up for 10 repetitions - Single Leg Switch Kicks for 10 repetitions on each leg - Camel Hinge for 20 repetitions - Tuck Jumps for 10 jump repetitions - High to Low Boat for 10 repetitions

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Grateful Heart My biggest thanks goes out to all my family and friends who have seen me through these past few months. Thank you for pushing me to follow my dreams and believing I can achieve them. You all light up my world. Thank you to Electric & Rose for sponsoring this eBook and providing beautiful and fun activewear. You can find them on Instagram @electricandrose, or online at www.electricandrose.com.

Thank you to my beautiful friend and photographer Aubrey, who’s effortless talent captured all of these images. You can find her on Instagram @aubreyyrenee, or online at www.aubreyrenee.net.

And thanks to YOU for following my journey and purchasing my ebook. I’m so humbled and thankful for your support.

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XOXO

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