Core Strength Yoga | Amazing 15 Mins Ab Workout w/ Ben

Core Strength Yoga | Amazing 15 Mins Ab Workout w/ Ben


Sup guys, welcome to Warrior Addict, I’m Ben Harrison and today we’re going to be doing a short 15 to 20 minute sequence That’s all about getting a really strong core one of the things that I’ve really emphasized in my own practice and in a class is generating and developing core not a strength or just activation right the ability to switch on your obliques to Crunch your abdominals to posterior tilt your pelvis To switch off your core. It’s coming to bat that the ability to control your core You find out when you can control your core, you can control all the other movements. Okay what your extremities are doing? There’s actually a very called irradiation or concept show so they call it radiation and Irradiation says that well your core gets stronger your whole body gets stronger They look to power lifters who are doing bench press and Where they got the the guys and girls power lifting to squeeze the butt as they did a bench press which is a seemingly unrelated Motion there was some and stronger with that Okay, so when we talk about switching on course, it’s not just here switching on beliefs as well Alright, let’s get into it guys. Most of what we do afterwards is going to be from a seated position so this is an ideal sequence if maybe or Restrictive on space and you don’t want to start to move around From spending and bouncing and do that anything too dynamic. Let’s begin on our backs Let’s bring the hands into the stomach it just gives you a place to breathe into So whether you’re watching videos of warrior Alex or any of my other content online They’re coming to classes you’ll probably Get quite sick of me talking About the parasympathetic nervous system But really the the principle of doing pranayama breathing Pranayama just meaning you know breath control of the life force performance. Is that translation and The Pops of is to get into parasympathetic nervous system it would think about it from a really Western standpoint That’s why our nervous system makes it more flexible gives us a better practice and practice on that because let’s go in out bring the knees together and Eggs into a stupid show so heels are aligned with knees If you’re feeling a strong with oh, you’re such a huge four and shoulders come up with that Maybe your your publicist lifts off the floor a little bit. Just check you’re not doing this though, right look around classes I see this quite a lot what I want to keep just Contracting or lifting from here. They’re not moving and changing the levers We’re gonna go contralateral still gonna reach to the sky exhale right hand backwards and the left leg forwards Like to black since last way the toes And I extended like need help back to vertical Neck, so what was this side? Active vocal reaching port four five And my Patanjali said that everything In practice is a steady comfortable seat And it’s true this I think that is an intention more than something that happens right away Last time we do our side crow or something. It’s probably not gonna be a steady comfortable place So if things are streaking and activating then you know, it’s all good guys stay with it And exhale release it’s also the feet come together and knees I can actually do that Breeds need alone So this kind of work is great If you have a little dosis if you tend to arch your back a lot if you’re a natural bat bender Nice not to get a bit of a sore. Achy. Go back And this is the work that’s gonna do the practice was thinking bring you out of that, you know Elevate its to pleasure You mix it up a little bit this time so put the fingertips on the side of the head your beats by dre I’m gonna kick, right? And right now, we’re two left knee hold three two One it’s a center keep scooping the tailbone off the floor He’s found left Left always you might need Center reach Floyd on hold five four three two one Now feet down this time heel-toe the feet out to hip distance apart good align the point that we can brush my heels my fingertips Press the arms back into the floor. So stop dogging away were squeezing my shoulder blades back together And then roll in the pelvis off the mat Despite us by disk until the chest wants to come to the gym This is awesome switching on the posterior chair bringing you into good posture keeping sat down and a desk all day People walking you You know fire switched on Okay, guys If you need to switch on your hamstrings and lift your toes off the mat just be on your heels and pour The heels towards your bar Conversely that can you maybe you got real strong hamstrings already lift up on the toes next time You press and shoulders back together three two one Flat roll down it’s a power strip touchdown last row last Job in the heel toe The feet are wider just allow ourselves to be passive as we exhale gonna let the knees drop over to the right You can persuade about that before either towards of Matt with the right knee of the right foot. Should I say if it feels comfortable? It’s the internal rotation we don’t often practice as much as the exponent helps us food for Replace that right foot in half to Center exercise come over to the left So usually I refer to as a windscreen wiper If your breath what’s gonna wear guys bring it back and replace that Filter feed again the hip distance apart. So did the two sets of outs here and one of you to set some posterior That’s the shoulders back roll on up Okay, so you’re welcome to like any of those options We just took but if you’re feeling strong with it And you can keep your pelvis pretty stable If your back lower back isn’t sore and squeaky and we might extend that right foot four three two one market sky would CC flex point back Dorsiflex hidden she touched down Press the shoulders back together We’re all spun down to touch down glass It’s a PT Emma nice to you Okay, this time we’re gonna catch the home of the hamstrings have a rock and roll up and down into a highboy pose three times We’re on to the right side and push up into what I both pose if you want it we’re coming up It’s pretty normal to fall over backwards Yeah, if you already struggling with this again keep holding on to the hamstrings here even such signs behind you here this is fine Very toward you just read out the lies if you wanted to One actually flexible people who want to do this To not do this. Okay, cuz I’m chummy get Flexible people strong. I’m just trying to get off strong and flexible people a little more flexible coming meet in the middle Yoga means Union, let’s find some balance, etc Bring it to see good job guys All right Good today. I want to find a little bit of reflection And working a different plane of movements. Okay chin back I’m gonna bring our I’ll be able narrow so I’m gonna take my left hand so than that Break is where I have It’s like to reach and extend over We’re trying to keep both sit bones down on the floor You might bring that for on down space opens up for We’re gonna come back to the vertical Your back and exhale find a twist It’s a nice warm engaged core start to twist there Gives us our transverse range of motion moved in different planes on than that, you know hands up. Okay, so So I like to put Let’s put what come up my Sagittal plane will just kind of funk back cool work into sequencing like this, but later on in flows And in different flows and practices might work quite a lot of this kind of slide moving them right through the frontal plane You get some activation here, yeah no stretch side body QL cetera posterior deltoid it’d be good to Something do a practice that has some slight planks in it Maybe some slide Has to play as faster, etc The chin back so creating a bit more stress adjustability The one an experienced a lot of cool balances in my time practicing yoga and there’s nothing wrong with those balances, you know, standing balances and Once I incorporate twists, but I like this seated twist. There’s no bouncing nothing really Fancy about that’s pretty straightforward But I think it’s the most progressive Twist because you can really just like a school of your attention on the twist and nothing else It’s very easy to keep this plane straight and then twist it Bring it back to Center And finally guys seat sequence just won’t be complete for one releasing out the next Dona Cleide a nice boy. So Joe chin back Long straight spine you can certain block if you need to as we exhale The head come over to that left shoulder. You can break the left hand onto the side of the head if you want it Connects there that song if you want to pop up or down We’re gonna take the hand over that Support back vertical take it on the opposite side. I Really like this pose because it reminds me occasionally when I get too into my self defense after the practice Is not all about the hand balances it’s not all about like written by and Floral dynamic flows and passes it’s quite a lot about it can be about just sitting down stretching your neck like this Remembering how we do this? Like I supposed to feel better It doesn’t have to impress anyone First upon yourself do this to feel better and That’s what wrap for today guys. So linear core work and little seat sequence Perform this and that’s gonna thank you are a lot stronger through radiation I’ve enjoyed. I’ll see you next time your mat nice day