Yoga: a man’s Guide: The 30 Most Powerful Yoga Poses to Sharpen Your Mind and Strengthen Your Body \(Just 10 Minutes a Day!, Yoga Mastery Series\) pdfdrive com

Working Your Core
Creating Abs of Steel
Many of the poses in your yoga workout can also double as ab exercises, since
so many of them utilize your core muscles. However, there are some specific
poses that target your core more than others.
If you’re interested in working your abdominal muscles more specifically then
the following poses will help with that. All of these should be done to exhaustion
—so hold them for as long as possible to really get your abdominals in shape.
Dolphin Plank
Side-to-Side Dolphin Plank
Dolphin Plank Oblique Variation Three-Legged Downward Dog
Knee-to-Arm Plank
Knee-to-Arm Chaturanga
Arm-Balance Split
Handstand
How To Do Them
Dolphin Plank
Step 1:
Start out on your hands and knees, then place the forearms and both
palms flat on your mat. Be sure that both elbows are directly below the shoulders
and the upper parts of your arms are vertical.
Step 2:
Now, slowly walk your feet backward while keeping both your legs and
your pelvis lined up with the shoulders. Focus on gently drawing the front of

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your ribs and lower stomach in toward the spine.
Step 3:
Ground your toes into the mat and reach through your pelvis and thighs
from your heels. Focus on lifting the back of your head so that you keep the
curve of the neck neutral.
Side-to-Side Dolphin Plank
Step 1:
Start out on your hands and knees, then place the forearms and both
palms flat on your mat. Be sure that both elbows are directly below the shoulders
and the upper part of your arms are vertical.
Step 2:
Now, slowly walk your feet backward while keeping both your legs and
your pelvis lined up with the shoulders. Focus on gently drawing the front of
your ribs and lower stomach in toward the spine.
Step 3:
Ground your toes into the mat and reach through your pelvis and thighs
from your heels. Focus on lifting the back of your head so that you keep the
curve of the neck neutral.
Step 4:
Now, walk both of your feet to the left, pressing firmly into your right
forearm. Then, lift both sides of the pelvis, reaching back through the heels and
thighs while focusing on lengthening your body through the top of the head.