Things You'll Need:
- Comfy, loose clothing
- Yoga Mat or rug
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Step 1
Before starting any yoga poses, it is a good idea to stretch muscles to reduce injury and get the full benefit out of the session.
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Step 2
Begin with feet together, and raise arms to shoulder level. Breathe in deeply, and on the exhale spin the body in a clockwise motion. Do this for a few minutes, and then reverse the direction. This stretch relaxes the ab muscles, as well as the legs and hips.
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Step 3
Next, lay out the yoga mat or rug in a quiet and comfortable area. Be sure to wear loose fitting clothing, so that movement is not restricted. Start breathing in a deep and controlled fashion to loosen the muscles and get the circulation moving.
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Step 4
Lotus PostureThe lotus posture is one of the many yoga abdominal stretch poses. Begin by sitting cross-legged on the yoga mat or rug, and upon exhale use the hands to place the right foot on the left thigh with the foot facing upward. Do the same thing to the left foot, placing it facing upwards on the right thigh. Stretch out the arms and place them either on the thighs or knees, and hold the pose for 60 seconds. Beginners can modify this pose by placing only one foot on the opposite thigh, while the other foot remains tucked under.
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Step 5
Modified Bridge poseAnother pose that stretches the abdominal muscles is the Bridge. Start by lying down, with the arms near the body. Spread the feet apart about one foot, and bend the knees bringing the feet in towards the buttocks.Grab a hold of the ankles, and inhale while raising the hips off the floor. Lift the hips until the spine is arched comfortably, breathing evenly for 30 seconds. Release the pose by letting go of the ankles and slowly bringing the hips back to the floor. Beginners can modify this pose by leaving the feet where they are at the beginning of the posture.
