1. Getting Comfortable With the Cobra
The cobra is one of the most basic yoga poses for the abdomen, chest and lower back, and can be adapted for basically anyone. Lie face down on a comfortable surface with your legs together and the tops of your feet flat on the floor. Bring your arms up so that your palms are pressing into the floor at shoulder height, elbows held into your body. Inhale deeply and on the exhale, press into your hands and lift your chest off of the floor. Try to keep your legs relaxed, your chin up and your shoulders rolled back. Only lift as far as you can comfortably, gently stretching the abs and chest. Hold the cobra for 3 to 5 full breaths and then gently roll back down, resting with one cheek on the floor. After a few moments, repeat the pose again, trying to stretch a bit deeper.
2. Learning to Love the Locust
The locust yoga pose is another prone abdominal stretch which also helps to strengthen the lower back, legs and front of the neck. Rest your arms at your side and keep your legs together with your toes pointing away from you. Inhale deeply, and as you exhale, lift your legs and arms as high off of the ground as you can comfortably. At the same time, lift your chest and chin so that your body is balanced on your pelvis. Breath in and out deeply to increase the ab stretch, holding for 3 to 5 breaths before gently releasing and resting your cheek on the floor. Repeat at least one more time.
3. Bending Like a Bow
The yoga bow pose takes the abdominal stretch one step further, the perfect way to end your prone ab stretch routine. Rest your chin on the ground and bend your knees, bringing your heels towards your buttocks. Reach back with your hands, gripping the outside of your legs just below the ankles with your thumbs pointing down. Flex your feet so that your toes pull in to protect your knees and then inhale deeply. Exhale and press your legs back, keeping the knees and ankles together and lifting your head and chest off of the mat. Keep your chin up and lift up with your legs as high as you can, resting your body on your pelvis to get a deep stretch in the abdomen and chest. Hold for 3 to 5 breaths, relax gently turning your cheek to the floor and repeat at least once more.
