Yoga for Core/Abdomen/Abs – Beginner Level Yoga Sequence (5 Yoga Poses) by Yogi Ritesh- Siddhi Yoga

Yoga for Core/Abdomen/Abs – Beginner Level Yoga Sequence (5 Yoga Poses) by Yogi Ritesh- Siddhi Yoga


Namaste friends my name is Ritesh and today our topic is Yoga for Core Beginner level friends yoga not only helps to calm the mind but it is also amazing for your abs core or it is also known as the powerhouse the reason behind its known as the powerhouse because every movement that you do whether it’s a running or cycling all starts from the center that is your core so friends even if you are a
person who is doing a desktop job always sitting in front of the computer even for him your
core is very very essential in fact core helps for a healthier back now at the same time
it gives you a nice tall posture even your walking habits improve only when the core
is good because your core controls your pelvis also friends and whenever you focus on core
practices its very important that you cover all the movements of the body such as flexion,
extension, lateral flexion, a twist and also some holdings that is isometric holdings or
in simple terms we call it plank so friends we have five asanas in the beginner level
including warm ups repetition range can be around 5 to 10 to 15 depends upon your possibility
to what extent you can do it friends remember don’t force yourself especially while doing
the core there are chances just because you are pushing yourself too much your back might
start getting hurt that’s the reason I have started with beginner level so don’t force
yourself unnecessirily friends at the end of this video I have shared some tips and
precautions when you are doing your core exercises so what are you waiting for let’s get started
friends remember quality over quantity so what I need from you is don’t just go for
repetitions it’s important whatever you do even if you are doing 5 but have the perfect
form that you do it so let’s lie down on your back and give atleast 10-15 seconds or 30
seconds of Savasana first so I lie down on my back I relax myself my palms are facing
up and I allow my body to relax and from here I gently move to the sides get
up and the first warm up is known as rocking and rolling and in Sanskrit it is known as
Jhulana Luharakasana so its a simple childhood days workout so what you need to do is hold
press the knee tall yourself keep the spine in a C curve and just roll back now its okay
to keep the feet on the floor but if possible try not to keep the feet on the floor so here
when you are inhaling you are going back exhaling coming up so inhale exhale inhale exhale inhale
exhale and try to feel the core engaement but it is very important to see that you don’t
use a lot of don’t go like that so don’t use too much of momentum just go slowly try to
engage the core so that was your first warm up the second warm up is also known as cycling
or in sanskrit its known as a Pada Sanchalanasana so let’s lie down on the back once again I
roll I keep the legs head out now there is a variation I can also lift the head up and
do it or head down and then as long as I feel confident enough I can take the legs more
down it is great for the lower abs and reverse it now friends don’t take the leg too much
down in the beginner level as your pelvis will come like that can you see its an anterior
tilt of the pelvis and there is more gap in between my lower back that we don’t need what
we need is a neutral pelvis or a gentle your back is touching the floor so make 10 – 15
clockwise and 10 – 15 anticlockwise that cretes a great warm up in your body so the first
warm up in your body so the first warm up and now let’s get into ardha navasana that
is a half boat pose but its a variation now it works on the upper abs so lie down on the
back one more time feet flat on the floor so ardha navasana is somewhat done like that
but here we keep the feet flat on the floor the shoulders are down neck long so we don’t
need the neck like that inhale and exhale that’s it inhale exhale inhale down exhale
inhale hold exhale when you go down don’t take the head like that we need the head down
one more time inhale exhale inhale hold exhale inhale exhale inhale exhale so friends that
was your ardha navasana but it is very important to see that you don’t go like that this is
what I don’t need from you you do this that’s it we need the abdomen flat we don’t need
the abdomen falling into crumples so we don’t need this okay so remember form and quality
not quantity so that was your ardha navasana you can do 5 – 10 reps depending upon your
capacity but remember at any point of time the back starts paining don’t forget to take
a break and after ardha navasana comes chakra padasana in simple terms it is known as leg
rotations so let’s do that once again I am on the back palms facing down now you have
two variations one bend the leg keep the pelvis square that means its not tilting lift the
right leg up and circle just follow the first variation in the beginner level and then now
what the important part is we don’t need the hip to go like that okay so movement keep
engaging the core you can keep the lower back pressing the floor so make it 5 – 10 times
clockwise and 5 – 10 times anticlockwise relax for few breaths and do with the left leg straighten
it inhale exhale inhale exhale so as you breath in you lift the leg up as you breath out you
take it down inhale exhale inhale exhale inhale exhale and come back so friendsbecause its
a beginner level pose we are not forcing ourself too much so now the next asana is Makaradho
Mukha Svanasana in simple terms it is known as dolphin plank pose now friends the reason
behind we have added the word dolphin plank pose is to activate the core it is also known
as Rectus Abdominus so let’s get into the posture so we start with the table top position
and from the table top put the elbows at the palm and just check the posture straighten
it maintain it keep your arches active tall yourslef and breathe your elbows should be
shoulder width apart so your body is not into this position or this position but here you
can add a dynamic movement of exhaling inhaling exhaling inhaling keep your neck long and
maintain it so you can hold it gently forward 5 to 10 seconds that you feel comfortable
and now from there let us get into a twisting so remember friends I talked about we need
to focus on flexion extension lateral flexion twist and planks so now we are getting into
a supine spinal twist in sanskrit it is known as jathara parivartasana A that is number
1 so let’s do it so we are lying down on the back once again the shoulders are down take
the legs in table top position arms settle the sides so you can take the arms to the
sides make it straight and now from here inhale exhale try to hold it engage your core inhale
exhale inhale exhale the other variation is you can take the hands behind your head now
exhale inhale exhale inhale exhale now come back in center take it down and relax at any
point of time you find strain always do a Pavanmuktasana that is having both the knees
to the chest and doing some side to side movement and a bridge course so when ever you find
any strain on your back while doing core asanas important to add pavanmuktasana a little bit
of twisting and a bridge pose now the last posture that is for your obliques is also
known as Vashisthasana that is side plank but here we modify the pose we are getting
into a side plank on the elbows and we will give a modifications to it so elbows on the
floor now a modification here is can bend the knee and lift up to check the positioning
of the elbow to the shoulder tall yourself keep the arms in this position or here and
just hold it and breathe breathe in and breathe out breathe in and breathe out and then down
and relax on the right side lets go down to the left hand side once again side plank bend
the knees and just start holding it maintain it check the positioning of the elbows feel
your obliques working and maintain keep your head straight or long shoulders are down and
relaxed and breathe and down so friends you can hold this posture deending upon your capacity
slowly and gently friends slow and steady is the new mantra make it intense but if back
pain please stop immediately and especially people with back pain should be careful when
they do it friends use the beginner level set to slowly and steadily upgrade to the
intermediate level so don’t forget to check out our intermediate level poses for the core
for the powerhouse I’ll see you soon my name is Ritesh and in case you like my video don’t
forget to hit the like button and yes do subscribe and if you have any comments or suggesstions
please mention in the comment section below namaste 🙂