BEGINNERS COURSE LESSON 8

CLASS 8
Props Required - 2 blocks, 2 blankets and belt
​Duration - 56 minutes
SHORT PRACTICE
Props Required - 2 blocks and 2 blankets, 
​Duration -  20 minutes

ABDOMINAL POSES

​The abdominal poses strengthen and tone the abdominal muscles, legs, hip flexors and back. They improve digestion and stimulate the kidneys, thyroid, prostate glands and intestines.
There are two poses in this course which are classed as abdominal poses, They are Urdhva Prasarita Padottanasana - Upward Extended Foot Pose and Paripuna Navasana - Boat Pose.

These poses should not be practised when pregnant or menstruating.
URDHVA PRASARITA PADOTTANASANA - UPWARD EXTENDED FOOT POSE
This pose helps to strengthen the lumbar spine, tones the thighs, abdomen and abdominal organs.
Lie on your back on the floor with your legs together and your knees bent. Arms by your sides with the palms down. 

Lift the feet and bring the thighs towards the abdomen. Exhale, raise the legs up to a 90% angle from the floor, keep the buttock on the floor and straighten the legs.

Inhale raise the arms over the head with the backs of the hands pressing into the floor.

​If it is too difficult to keep the legs raised place a strap around the balls of the feet. Hold both ends of the strap in both hands and straighten the legs.

​If you are unable to reach the ground with your hands whist the arms are overhead, grip the sides of the mat instead, draw your shoulder blades in and lift the chest.

​People with tight, short hamstrings can to use the wall for support. Lie with your legs up the wall taking your buttocks as close as you can to the wall with the legs straight.
PARIPURNA NAVASANA - BOAT POSE
This pose  helps to strengthen  the abdominal  muscles and the back. It also helps to relieve bloating and gas. 

​Sit on a mat on the floor with the legs straight, bend the knees and bring the soles of the feet to the floor. Press the fingertips into the floor and lift up through the spine.

Take the torso slightly back, exhale raise the feet off the floor with the shins parallel to the floor.
Extend the arms out in front, draw the shoulders back and lift the chest.

​Exhale, straighten the legs.
PARIPURNA NAVASANA USING A CHAIR
Paripurna Navasana can be a challenging  pose for beginners, using a chair for support enables you to hold the pose longer and build up strength and stamina.

​Sit on the floor in Dandasana in front of a chair.

Place your calves on the front edge of the chair with your legs straight. and grip the chair with both hands, pull on the chair and lift up through the spine. 

Release the chair and extend the arms out in front, arms parallel to the floor.