We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Revolved Triangle Pose involves stretching, breathing and your abs.
Ryan McVay/Photodisc/Getty Images
The words "calming" and "exercise" seem mutually exclusive, but they don't have to be if you create a relaxing environment and incorporate breathing and stretching exercises. You may create a relaxing environment with aromatherapy, pleasant music and a positive attitude. Before you start ab exercises, help your muscles relax by lying on your back and breathing in slowly. As you breathe out slowly, visualize tension flowing out of your body.
Muscle tension can build if you perform too many repetitions or if your support muscles are tense. Only perform six to 12 repetitions of each abdominal exercise for effective results. If you notice tension building up in your upper shoulders or neck, slacken your jaw and slightly tuck your chin down while relaxing the back of your neck. Avoid tension in your upper shoulders by keeping your shoulders depressed, which means holding your shoulders down and away from your ears. Use deep breathing while doing your ab exercises and stretch after each set.
Belly breathing uses your deep abdominal muscle, which is called the transverse abdominis. Both Yoga and Pilates have a form of belly breathing that is calming and works your abs. In Pilates, it is called "Scooping Your Belly," and in Yoga, it is called "Skull Shining Breath." Whatever you call it, the abdominal work is similar. Create a calming environment and try Belly Scoops. Lie on your back with your hands on your abdomen. Relax your abdomen and inhale. Compress your abdomen down toward your spine and exhale completely. Your hands should sink with the exhale. Allow all emotional and physical tension to leave with each exhale.
Spinal Rotation Ab Exercise
Your oblique abdominis muscles, which allow your torso to rotate, are located on the sides of your abdomen. This side-to-side motion can be calming, because it is rhythmic and methodical. Try it by sitting tall in a chair and placing a middle finger on top of each shoulder. Inhale and relax your shoulders. Exhale slowly and rotate to the right. Inhale deeply and rotate slowly to the left. Exhale deeply as you pause on the left. Continue for 12 repetitions. Pilates incorporates a spinal rotation exercise called the "Spine Twist." Yoga has one called "Parivrtta Trikonasana," which is also called "Revolved Triangle Pose." The idea is to allow your mind to clear and let your body flow with the movements.
The premise of Tai Chi is to focus your mind, allow energy called chi to circulate as you breathe and perform flowing, balanced movements. Your core muscles are constantly engaged so that all movements flow from your abdomen muscles. Because Tai Chi requires such focus while connecting a sequence of movements, your mind turns away from stress. Tune out all thoughts and allow tension to drain from your body.
Start with a warm-up to engage and relax the abdominal muscles. Stand with your feet apart, spine tall and body soft. Use your center or core muscles to rotate your waist to the right. Allow your shoulders and arms to follow and wrap around to gently slap your waist and back. Reverse the motion by rotating your waist to the left. Continue to relax, remain tall and let your arms swing and wrap.