Abs Challenge #3 – Podcast
This is the third offering / practice for the Abs Challenge (Nov ’14) – see podcast below. This is a practice that does not require putting any pressure (i.e. full body weight) on the wrists or arms.
This is a different type of practice – from our “traditional” abs classes – that starts in a standing position – yet definitely works the core.
Below is a photo of a practitioner doing uddayana mudra – which is one of the poses in this session.
More about Ud́d́ayana mudrá: “Standing, place the hands above the knees and bend forward a little. Gradually breathe out, to a state of complete exhalation. Keeping the breath out, draw the abdomen and lower abdomen inward as hard as possible, to touch the spine. Maintain this position for eight seconds. Then gradually inhale fully [allowing the belly to relax and expand].” (Caryacarya)
Here is the sequence for this practice:
Supportive tree pose – > uddayana mudra (4x) -> supportive tree -> uddayana mudra (4x) -> standing backbend -> supine (naval to mat) -> supine with limbs up -> knees to sternum -> rope climb -> knees down (low angle sequencing) -> shavasana
Time: 8 min 28 sec
Podcast Rating (Difficulty): 2.5 out of 10
Note: Below is podcast #3 and here is where you can find all the Abs Challenge podcasts….
Thanks for this Satyam! I will try this one in the next couple days – it is perfect for my current situation!
(Note: Annie commented on this post BEFORE I told her that I would be using her to model uddayana mudra. That photo was added later on – after the post had already gone public.)
great Annie!! let us know how it goes…
So I finally actually did this one and it IS a very nice short abs practice that really helped me focus on coordinating my breath with my abs…very helpful…also liked that it was simple and repetitive so I could focus on form…just remembering to work my abs when rolling your knees from side to side while on your back really makes this an abs practice. Thanks!