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in Yoga· Yoga Sequences

Traditional Ab Sequence

Yoga, core, abs, traditional yoga exercises that target the abs.

This will be a more traditional ab sequence.

We will focus on asanas or Yoga poses that greatly target the core.  The great thing is that these are compound exercises that will target the abs, legs, and arms as well!

Taking control of your core and belly fat is very EMPOWERING.  I don’t know about you but my jiggly belly was always a source of embarrassment and shame.  I hated doing traditional ab exercises that were repetitive and include shortened movements.  I want to engage my abs doing non “exer-cisy” asanas…..one’s that I already do and enjoy!

So we will be doing longer holds in these poses.  And slowing down and focusing on being graceful swans is our goal (or doves since that was the icon available!). 🕊




This will be practiced after a good warm-up (10 min-you should now be sweating)

  1. Downward dog
    Start by walking your dog.  Grip your mat with all fingers feeling the upward energy in your palms.
  2. Shift your booty up and back towards the sky.  Rotate the thighs outwards.
    Pull your belly in.
  3. Bend your knees slightly, push back up into downward dog.
  4. Slowly and gracefully roll your body up and over into a plank
    Push through your arms strongly.
    Engage your belly.  Hold 10 sec
    Repeat 2 more times
    Feel the burn in that belly.  Feels amazing to take control of your core!
  5. Downward dog
    Smile!  Enjoy.
  6. Inhale lift your right foot up
    Bring leg to nose hollowing out your stomach
    Inhale bring leg back to the sky
    Exhale bring left to right tricep
    Inhale bring leg to the sky
    Exhale cross leg to left tricep
    Inhale reach to the sky
    Exhale bring leg to nose
  7. Bring through to runners stretch
  8. Right leg back up to sky
  9. Plank
  10. Bhujangasana
  11. Repeat on the left side
  12. Childs pose
  13. Boat
    Sit your booty onto the earth-resting on your sits bones.
    Inhale bend your knees into 90* and bring your arms by the legs.
    Keep your back straight, legs pressed together.
    If desired, inhale and straighten both legs.
    Lock the knees and keep the legs together.
  14. Now come to all fours.
  15. Do a couple of cat/cows.  Twisting to the side.  FEEL what it’s like to be in YOUR body.
  16. Bird dog
    Extend your right leg out behind you.  Toes facing down.
    Lift your left arm in front of you.
    Hold, now lift both the arm and the leg up even higher!
    Repeat on other side.
  17. Return to all fours and circle your hips wide
    Move how it feels good to you.
  18. Bird dog crunch
    Again lift up the right leg and extend the left arm.
    Bring both inwards for a crunch.
    Round your back like cow pose
    Repeat 3 times.
    Switch to left leg.
  19. Camel on knees-lions breath
  20. Downward dog
  21. Plank
  22. Side plank
    Place all the weight on your left hand and roll onto the edge of your left foot.  Stack right foot on top of left.
    Lift right foot off the ground.  Balance.  Now lift left arm.
    Repeat all on other side.
  23. Plank 30 seconds
  24. Downward dog
  25. Side plank
    Lift right leg
    Roll to other side and lift left leg
  26. Childs pose
    You deserve it!
    Feel all this energy…this fire in your belly.  It’s burning away toxins and giving you control of your life!
  27. Vajrasana-Kapalabhati
  28. Forearm plank
  29. Once more come into plank.
  30. Now lower down into forearm plank.
    Spread your fingers.  Feel the earth supporting the weight of your glorious body.
    Your forearms are so strong.  Chest towards the sky!
    Push into your heels.
  31. Come down onto your belly-relax.  Roll around a bit.
  32. Sphinx pose
    Inhale engage the core and lift your lift lower belly off the ground.
    If possible (no lower back sensitivities) lift quads off the ground too.
  33. Camel
    Lift up onto knees, heels together.
    Inhale and bring your hands to your lower back…testing the waters for came.
    Come into full camel…fingers or palms on the ground behind you.
  34. Bound angle
    Bring your legs down and sit with the soles of your feet together.
  35. Now place your left hand on your right knee and twist.
    Right hand on left knee and twist.
  36. Cat/cow-sitting
    Inhale lift your chest to the sky and exhale round your back.
  37. Sukhasana
    Sit in easy pose and bring your palms to the earth or 2 blocks.
    Engage your core and lift your legs off of the ground.
  38. Camel
  39. Lye on your back
  40. Hands can massage your belly for a few moments.
  41. Supine belly twist
    Allow both knees to fold and roll over to your right.
    Come back to neutral and then roll to the left.
  42. Savasana

TraditionalAbSequence (in pdf form)

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Jessica completed her Yoga teacher training in Mother India, home to her family and teaches Mantra Meditation. Read More…

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Hi, I'm Jessica, the author of Heal Yourself Yoga, a beautiful place where you go to find relief and hope. I'm happy you're here, because that means you'll feel better. What I'm offering is special. And I don't say that in a boastful or arrogant way. Far from it. I'm confident in what I've created because it's based on Yogic technologies that are thousands of years old. Read More…

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