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ABDOMEN

Viparita Karani Mudra

Viparita Karani Mudra is part of our preparatory series. This posture opens up the lower back in order to ready us for more in-depth postures. It accomplishes this by warming us up from the center on out. 
1. Start in a dead leaf. Raise your legs from the floor. Then raise the buttocks from the floor. Once the buttocks are lifted up your hands should hold the buttocks. Place the hands on the buttocks and not the hips. This will maintain the proper angle for the lower back in respect to the floor. 

2. The elbows will be pinned onto the floor. If the elbows feel sensitive to the floor then consider using a blanket or thick mat for cushioning. 

3. The legs will be at roughly a 60 degree angle pointing behind you. With the correct angle you will feel an exertion below the navel. 

4. Once the correct angle is acquired begin pinning the shoulders onto the floor while pushing the chin into the throat. 

5. Hold while continuing to breathe into your nose and out your nose. Slowly build up to 2 minutes.

Legs 30 Degrees

Legs 30 degrees are part of our preparatory series. It is best to practice after Viparita Karani Mudra. It targets the lower abdominal muscles and should only be practiced with the lower spine continuously pushed onto the floor. Lower back pains could be aggravated by this posture. 
1. Start in a dead leaf. Raise your legs from the floor. Then raise the buttocks from the floor. Once the buttocks are lifted up your hands should hold the buttocks. Place the hands on the buttocks and not the hips. This will maintain the proper angle for the lower back in respect to the floor. 

2. The elbows will be pinned onto the floor. If the elbows feel sensitive to the floor then consider using a blanket or thick mat for cushioning. 

3. The legs will be at roughly a 60 degree angle pointing behind you. With the correct angle you will feel an exertion below the navel. 

4. Once the correct angle is acquired begin pinning the shoulders onto the floor while pushing the chin into the throat. 

5. Hold while continuing to breathe into your nose and out your nose. Slowly build up to 2 minutes.

Yoga Sit-Up (Knees Bent)

Yoga sit-up is part of our preparatory series. It is best practiced right after Viparita Karani Mudra followed by legs at a 30 degree angle. It targets the upper abdominal muscles.
1. Start in the shavasana (dead leaf). Then pull your heels towards your buttocks. Keep the feet flat with the knees slightly open. 

2. Place the palms together as in prayer position and then extend your arms. The extended arms should place the hands between the knees. 

3. Hold with the palms together maintained between the knees. Simultaneously the shoulder blades must be lifted off the floor. Hold the posture for a comfortable period of time while breathing into your nose and out your nose. 

4. When you are ready to come out of the posture simply lower yourself into the dead leaf.
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