Atma Core Yoga Practices

BUILDING CORE STRENGTH

ABDOMINAL LIFT Uddiyana Bandha
ESTABLISH ALIGNMENT in Simple Mountain

INHALE & as you slowly EXHALE
    RELAX all joints
    RELAX buttocks, back & belly
    RELAX pelvic floor, groins, & thighs

ENTRY & HOLDING -
INHALE & as you VIGOROUSLY EXHALE
    BEND knees
    ROTATE torso forward to 45 degrees
    PLACE hands on knees
    LENGTHEN spine
WHILE HOLDING THAT BREATH OUT
    VIGOROUSLY PULL navel in & up
    KEEP hands on knees
    LENGTHEN elbows
MAINTAIN exhalation and navel lift to edge of comfort

RETURN
EXHALE slightly & as you slowly INHALE
    RELEASE abdominal lift
    CO-CONTRACT back & belly
RETURN torso to vertical
RELEASE pelvic lift
RELEASE a deep sigh
RELAX into steadiness and comfort
PAUSE and let breath return to normal
REPEAT 4 - 10 MORE TIMES

ABDOMINAL PUMP Agni Sara Dhauti
ESTABLISH ALIGNMENT in Simple Mountain

RELEASE CORE TENSION
INHALE & as you slowly EXHALE
    RELAX all joints
    RELAX buttocks, back & belly
    RELAX pelvic floor, groins, & thighs

ENTRY & HOLDING -
INHALE & as you VIGOROUSLY EXHALE
    BEND knees
    ROTATE torso forward to 45 degrees
    PLACE hands on knees
    LENGTHEN spine
WHILE HOLDING THAT BREATH OUT
    VIGOROUSLY PULL navel in & up
    RELAX the belly down
    VIGOROUSLY PULL navel in & up
RELAX the belly down
REPEAT this pumping action as many
      times as you comfortably can

RETURN
EXHALE slightly & as you slowly INHALE
    RELEASE pumping
    CO-CONTRACT back & belly
    RETURN torso to vertical
    RELEASE pelvic lift
    RELEASE a deep sigh
RELAX into steadiness and comfort
PAUSE and let breath return to normal
REPEAT 4 - 10 MORE TIMES

CHRISTOPHER BAXTER
ATMACOREYOGA@GMAIL.COM
WWW.ATMAYOGA.COM
904 687 8482