Instructions for Ab Crunches

After class at the UUA today, one of the students asked me to recommend yoga poses for strengthening the lower back. Every pose we practiced today was safe and strengthening for the lower back, but I actually recommend doing ab crunches, too! Starting next month, we will incorporate an abdominal routine in almost every class. Below is a set of instructions for a basic ab routine:

1) Lie down on your back. Interlace your fingers underneath your head. Bend your knees to 90 degrees, and lift your feet off the floor so that your shins are flat as a tabletop.

2) Point your elbows upward (NOT to the walls or to your legs).

3) INHALE (for 3 slow counts) while you lift your upper back off the floor.

4) HOLD YOUR BREATH (for 3 slow counts) while you seal your lower back into the floor. Engage/contract your buttock muscles.

5) EXHALE (for 3 slow counts) while you sink the lower region of your abdomen towards the spine.

6) Repeat steps 3-5 about five to ten more times. If you get very tired, you can lower the upper back a bit - but make sure that you keep the upper back off the floor AND the lower back sealed onto the floor the whole time. To prevent neck strain, keep the front of your neck fairly open and use your hands to support your head's weight.

7) Practice a relaxing twist after you're done with the ab routine.

(BTW, it's always smart to check with your doctor before starting any physical regimen on your own. If you need more clarification about the above instuctions, email me or catch me after class.)