A strong core will help you through difficult yoga poses.
This sequence by Harvey Deutch and Sarana Miller, a student of Ana Forrest, taps into your core, the literal and symbolic center of power. But this isn’t a "Get a six-pack in six weeks" deal. Instead of focusing on the rectus abdominus (the six-pack), you’ll work the deeper layers of the abdominal area, such as the transversus abdominus.
Switching from the six-pack to the deeper layers takes subtle awareness, so be patient even if you can’t access the muscles right away. (When all else fails, try laughing, says Miller, since you use the transversus to laugh or cough.)
It’s important to persevere, but don’t work to exhaustion or you’ll end up using your lower back and hip flexors. Plan on doing just a few repetitions each day, and your body will respond quickly. The result of all your hard work? A stronger core, more ease in your poses, and a more powerful you.
See also Ugh, Ab Work—Why It’s Worth It
Before You Begin
Engaging Mula Bandha, or the perineum, contains your energy and strengthens the pelvic floor. Sitting in Virasana (Hero Pose), roll your sitting bones back and engage Ashvini Mudra (the anal sphincter muscles). Bring your pelvis back to neutral. Now try to feel the perineum, the area right in front of the anus. Engage Mula Bandha by lifting the perineum (the action is very similar to Kegels). Do 30 lifts 3 times, breathing naturally.
Finding Your TA: The transversus abdominus (TA) is the deepest of the four layers of abdominal muscles. It runs from your lower ribs to your pubis and acts like a girdle, wrapping around your body. Lie back with your feet on the floor. Place your first two fingers on your frontal hipbones and move them an inch toward your navel. Exhale and engage the TA by drawing your belly back toward the ground. Take 5 breaths, keeping it engaged.
See also Redefining Great Abs
Please click on the images below to see them in more detail
1. Happy Baby Pose, variation
Lie on your back, engage your TA, and reach your arms up. Lift your legs off the floor, with your knees over your hips and your shins parallel to the floor. Keep your TA drawing in as you move your arms and legs back and forth a few inches, like a baby reaching up to play with a mobile. Continue for 30 seconds and then
4. Dolphin Pose
See also Work Your Core in Any Pose
Walk your feet back until your body is parallel to the floor. Keep pressing your hands together and hug your inner legs toward the midline. Hold for at least 3 full breaths, using your TA for stability.
See also Forget Six-Pack Abs
8. Low Lunge
See also Adjustments for Downward Dog
9. Adho Mukha Vrksasana preparation (Handstand preparation)
See also 5 Tips for Going Upside Down