1. A Warm-Up That Will Get You Purring
The yoga cat pose is not only a gentle ab stretch, it also works to warm-up your entire body, an important way to begin any stretching routine. Kneel on your hands and knees on a comfortable surface. Make sure you double your yoga mat or cushion your knees with a towel, particularly if you have knee problems. As you kneel, your neck should be relaxed as you look at the floor and your arms should be directly below your shoulders with fingers spread wide and pointing forward. Inhale deeply and as you exhale, arch your back up high light a cat, drawing your pelvis in towards your belly button and your chin to your chest. Hold for the length of your inhale and as you exhale, arch your back under, pushing your hips back and lifting your chin. Continue the rhythmic motion with your breath, gently stretching and warming up the abdomen.
2. Getting Cozy With the Camel
Lift up so that you are resting only on your knees, opening your legs about hip-width apart. If you are flexible, keep the tops of your feet flat on the floor; however, for those with less flexibility, you can lift up onto your toes. Tuck in your tailbone to protect your lower back and inhale deeply. Exhale as you gently lean back and grasp your heels with your hands. Your palms should cup your heals with your fingers pointing down your feet. Lift your chest and chin high and breathe deeply, stretching the abdomen, chest, neck and arms. Hold the yoga camel pose for 3 to 5 full breaths before gently coming up on the exhale. If desired, you can take a short break by dropping your buttocks to your heals and your torso to your thighs, resting your forehead on the floor as you grip your feet in your hands and breathe into the child's pose.
3. The Gate to Open Abs
One of the best kneeling abdominal stretches in yoga is called the gate, which helps to strengthen the buttocks, legs and shoulders while stretching the outer abdominals. Kneel with your knees hip-width apart and then stretch your left leg out to the side, placing your foot flat on the ground with toes pointing to the side. Allow your left hand to rest on your left leg with the palm face up and then inhale deeply as you lift your right arm to the ceiling. As you exhale, turn your gaze to your left and and gently bend to the left, sliding your hand down your leg as far as possible while keeping your hips straight. Hold the gate pose for 3 to 5 deep breaths and then engage your abs, lift your body to center and repeat on the opposite side.
