Strengthen your core/abs with this yoga practice

Hello friends,
Welcome to Vruksh Yoga. This video is about working on our core muscles. These practice will strengthen your abdominal muscles, digestive system, lower back and hip joint.

Precautions:

• Do not practice if you are suffering from high blood pressure or severe back injury.
• Keep the rest of the body including head flat on the floor.
• Do not strain. 
• Do not lift hips off the floor.
• This is a more strenuous practice.
• Keep the legs together and straight throughout the practice.

Stage 1 - 30 degree Raised legs

Lie down in the starting position. Palms will remain flat on the floor.
Left the legs up to 30 degree and hold it for 30 seconds.
Slowly lower the legs back to the ground.


Stage 2 - Raised legs pose

Remain in the same position.
Raise the legs up to 90 degree and then slowly lower the legs to the floor.
Repeat this for 10 times.

Stage 3 - Cycling

Raise the legs bend the knees and bring the thigh to the chest. Raise the legs completely then lower them in forward movement. Bend the knees and bring it back to the chest. This is one round. Practice it for 5 and then reverse the same 5 times.

Stage 4 - Leg kicks

Raise the legs bend the knees and bring the thigh to the chest then kick the legs completely in forward movement. Practice it for 10 times.

Stage 5 - Legs rotation

Raise the legs 20 degree from the ground and keep the knees straight then rotate the entire legs in clockwise in a large circle as comfortable. Rotate 3 times clockwise and 3 times anti clockwise.