Yoga for Core/Abdomen – Intermediate Level Yoga Sequence (8 Yoga Poses) by Yogi Ritesh- Siddhi Yoga

Yoga for Core/Abdomen – Intermediate Level Yoga Sequence (8 Yoga Poses) by Yogi Ritesh- Siddhi Yoga



Namaste Friends I am Ritesh and today our focus is
Yoga for Core intermediate level
remember friends we have also done a
beginner level pose so don’t forget to
check out and practice the beginner
level pose before you get into the
intermediate level because you need to
prepare yourself and that’s a reason we
had done a beginner level and now here
is the intermediate level you are slowly
and steadily upgrading yourself from a
beginner to intermediate to an advanced
friends so let’s talk about the
intermediate part first so
friends before that you need to work a
little bit slowly and steadily and
regularly on the beginner level so what
are you waiting for let’s get started so
let’s lie down on the back and do some
warm ups before we get into an intense and a good
way of doing the core exercises so
let’s lie down on your back in Shavasana
and relax for a few breaths I call
this a centering and grounding
so let’s lie down on the back
so hug yourself space out set the arms
on and give at least 30 seconds in
shavasana observe your breathing
allow your body to the relax
and now from here get down from the
left-hand side and take the sitting
position so friends we have done in the
beginner level the same but now there is
a variation if you remember in the beginner level I’d asked you to hold it and
move like this so inhale and exhale
so that was friends your beginner level
now an intermediate level the level also
changes it becomes a little bit more
intense so now instead of holding it
like this you are just trying to touch
it there’s a difference when you hold it
the arm supports and that’s the reason
you find that your core gets relaxed but
when you just touch it automatically
your core gets more active so you want
to just touch it tall yourself with an inhalation you go
back so inhale and hold it neck and
shoulders relaxed inhale hold it neck and
shoulders relaxed once again inhale keep
engaging your core inhale so just touch
it we don’t need holding ok with that
holding we did in the
beginner level pose and inhale exhale
friends as I told you if we find your
sacrum is hurting please add some cushions more behind the sacrum or a blanket that
will help you in case you’re having some
strain on the sacrum a friends that is
also known as a jhoola luharakasana now we are doing cycling so once
again lie down on your back keep the arms to
the side now the second variation
that is intermediate we can lift the
head up and start cycling so you can
make it a clockwise and anti-clockwise
so you can make it friends 30 seconds to
45 seconds but in the time you are
comfortable if your head started
paining take it down let it relax and
then once again lift up because we need
to strengthen our sternocleidomastoid
muscle and relax to relax yourself hug
both the knees to the chest give a break
feet on the floor and let’s do a bridge
pose Setubandhasana in the first beginner
level we haven’t done it Setubandhasana
in the interviewed level
we have added this inhale lift up exhale
down inhale up exhale down inhale up
exhale down so we can do it 30 seconds
to 45 seconds to whatever extent you
feel you are comfortable with it so
friends now from this finishing of a
warm up now let’s get into ardha
navasana if you remember in the beginner
level we had done Ardha navasana but
in the second its intermediate we want
to get a little bit more intense now
let’s focus on the intermediate level so
first I will let you know what Intermediate level
if you remember so in the beginner
level the feet was on the floor we did
this inhale exhale now in the intermediate level you are
taking the hands behind so hands behind
inhale exhale inhale exhale inhale exhale
inhale exhale inhale exhale so friends we
don’t need this this we don’t need we
want to go super slow so inhale exhale so you make it 10 to 15 reps or till the time
you feel comfortable if you find any
strain on the back just hug the knees to
the chest give a little bit of twisting
on a bridge pose this will always ease
off your back so from Ardha navasana we focus on
the upper abs we are now focusing on
Chakra padasana in simple terms that
is known as leg rotation but if you
remember in the beginner level I
asked you to bend one knee and do it now
let us focus on the intermediate level
so once again the head is down now in
the beginner level I ask you to bend one
leg straighten the other and rotate but
in the intermediate level I am asking
you to straighten both the legs
remember there is a neutral curve palms
are down lift the legs up and circle
inhale
exhale now friends I need that your hip
should not move this should not happen
what I need is both the hip square on
the floor your PSIS that is posterior
superior iliac spine should be touching
the floor shoulders are down neck is long
inhale exhale inhale exhale inhale exhale
checking it out inhale exhale inhale exhale
and the same with the left side so make it
10 to 15 rotations so inhale lift up
exhale down if you see friends I am not
doing this
inhale exhale this should not happen
we need the hips to be square on the
floor inhale exhale keep your core engaged inhale exhale
inhale exhale and that is your leg
rotation slowly and gently without
giving a break after doing chakra padasana this is the new asana we are
adding into the intermediate level that
is known as halasana
but halasana with a dynamic movement now this movement focus on your rectus
abdominus so let’s get into it so once
again lie down keep your hands behind
the hip so take your palms take it
behind the hip so the position should be
something like this and your hip is
resting here especially the sacrum so
here I lift the legs up shoulders are
down and relax inhale exhale
inhale exhale inhale exhale
okay friends so this is what you’re doing
slowly and gently keeping the hands
behind the hip but yes if you’re finding
a back pain just reduce it so instead of
doing three four just do one or two so that was your
Halasana now the next asana that we
are adding is shalabhasana now this
posture is done lying down on the
abdomen so let’s get into the movement so
lying down on the abdomen now this is
for extension if you remember in the beginner
level I told you about flexion extension and twist so stretched out
straighten it pull the leg inhale exhale
inhale
here also I need both the hips to be
anchored on the floor I don’t need this
movement so in lifting it up it should
not happen that the hips are lifting up
like that so inhale exhale
inhale exhale engage your glutes engage
your core and exhale so as usual try to make at
least 10 to 15 reps on each sides the
right side and the left side now from
here as I talked you about twisting
spinal twist remember we did the spinal
twist in the beginner level but here we are
adding a little bit of more dynamic
twist so once again lying on the back
your arms are straight so both the arms
go out right
the legs are to a 90-degree angle in
Sanskrit
this posture is known as Jathara Parivartanasana A so toes pointing inhale
exhale
inhale exhale you need to go to the
opposite sides also okay
inhale exhale inhale exhale now shift a
little bit inhale exhale inhale exhale
inhale exhale inhaling and exhaling so
friends you need to add a little bit of
twisting in your movement so here we did
a supine spinal twist but that was a
little bit more dynamic now we get into
a plank position now this is a new
addition from the intermediate level if
you remember we need a plank pose on
the elbows we call it a dolphin pose now
we are focusing on a plank but that is
on the palm so now let’s get into the
plank pose and here we do a lot of
variations also so coming back into a
tabletop position activate your fingers
check okay that’s fine now friends if
you find that if you take the shoulder
and the wrists in one line for some
people there is a lot of pressure on the
wrist so I recommend for them to take a little
bit more forward that’s completely fine
lift the knees up activate it and that’s
your plank position so keep pressing
the fingers core engaged and maintain
lift the right leg up add a variation to
it hold it there
come back inhale exhale inhale lift up exhale inhale
lift up exhale inhale lift up exhale and so
that is the way you can slowly and
steadily focus on maintaining it
engaging the core and come back slowly
so these are some of the variations that
you can add when you’re doing a plank
position friends after this plank we have
Vashishthasana in the beginner level we had
done on the elbows that is vashisthasana side plank now we
are doing a Vashishthasana side plank
but on your palms so let’s get down so if
you remember the beginner was like this
intermediate level keep the palms on the
floor now first let’s get into a
variation straighten the legs one one
check your position now if you’re
finding this too difficult keep the legs
in front that’s completely fine and tall
yourself and move so you can hold that
position or you can move it down and up if you find it very easy
keep the leg side-to-side activate it
tall yourself and move one two three
four five and come back Friends I am doing it with the right side you also need to do it on
the left side friends now from here we
are getting into a Sarpasana that is
once again on the abdomen focusing on extension so lie down on the
abdomen now the classical Sarpasana is like this and then lifting it up but
now I have added a change here I am
focusing on a dynamic movement so toes
pointing away let your forehead rest on
the palms now lengthen the right leg the
left leg inhale exhale inhale exhale
inhale exhale
inhale exhale inhale exhale inhale exhale
last one inhale exhale come up inhale
hold down exhale go down and relax for few breaths come back slowly and just once
again do a child’s pose Balasana relaxing that position
and slowly come back so friends that was
yoga for your intermediate level going
very slowly and gently and don’t forget
to do the Pawanmuktasana or the
Setu Bandhasana or the twisting in between whenever you feel that there’s something
coming on your back friends just keep practicing regularly you will
find that your core is getting engaged
it’s getting more stronger more stable
and you will feel that even when you
walk you will find that the core is
working friends we need to work on the
transverse abdominis that is a deepest
layer of the abdomen we need to focus on
the rectus abdominis that is the front
we need to focus on your obliques that
is the internal and external obliques
and at the same time we need to focus on
the QL muscles that is your quadratus
lumborum so these are some of the
anatomical terms that you need to do
need to remember but just get an idea
about what we are focusing on and
remember as I told you in the beginner
level focus on all the movements so we
are focusing on flexion extension
lateral and twist at the same time
Holdings that is plank but friends don’t
push yourself listen to your body but
yes try to challenge yourself friends
I’m Ritesh here thank you for watching in
case you like my video don’t forget to
hit the like button and also don’t
forget to check out my yoga for core
advanced-level namaste 🙂


Yoga for Core/Abdomen - Intermediate Level Yoga Sequence (8 Yoga Poses) by Yogi Ritesh- Siddhi Yoga


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