1. “(roller) Swan”

To stretch and strengthen the abdomen, ending the work out:

Without roll:

Yoga ‘cobra – lay on your belly // place hands under the shoulder and push yourself up slowly while keeping the lower stomach muscles engaged to not ‘hang’ into the lower back // Try to straighten the arms fully. It this is not possible, keep them slightly bent // Open the chest, push shoulders back and breath in as you reach the crown of the head up to the ceiling, feeling a nice stretch in the stomach and chest

With roll: same starting position as above // Now place the forearms on the roll and slowly push yourself upwards by putting pressure onto the roll with the forearms, breathing in while rolling up // Repeat 8 x.

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