Five-Minute Ab Sequence with Blocks

Story:

Once upon a time there was a man Sage who was walking home at dusk. He lived near Fort Ord -- and there was a lot of wildlife in the area. In the middle of his path, he came across a snake! He froze in fear! His heartbeat racing! He could not go home! He was stuck. So he ran to his friend Dillon’s house. He told Dillion about the snake -- and Dillon got a flashlight and went back to the road to check it out. Dillon shone the light on the path, and pointed out that it was just a rope. When Sage saw that this was true -- a wave of relief swept over him -- and he was filled with joy. He was now able to return home.

Script:

You all know the story of the “Snake and the Rope.” For me, I tend to view abs like the snake -- today’s practices is about changing that perspective by shifting our attention. During this practice, ask yourself: “What are you paying attention to? What story are you telling?”

Bridge with Balancing Arm Blocks:

Start on your back with two blocks balances on the palms of your hands.

Press into the blocks, as though you were pressing the ceiling away from you -- making space for you core.

To prepare for bridge, bring your heels towards your buttocks.

On an inhale, press your heels into the matt and lift your pelvis.

On an exhale, roll your back down one vertebrae at a time.

Repeat five rounds.

Leg Lifts with Balancing Arm Blocks:

Keep your palms pressing into the blocks

Lift your knees and feet off the ground, bringing your shins parallel to the matt and your legs at a 90 degree angle.

On an inhale, straighten your legs and arms in unison.

On an exhale, bring your legs and arms back to the starting position.

Repeat five times.

Try alternating arms and legs for three rounds.

(Break if needed -- what story are you telling yourself?)

Reclined Twists with Balancing Blocks:

Keep pressing your hands into the blocks.

Bring the knees to a 90 degree angle.

On an exhale, lower the knees to the right side.

On an inhale, bring the knees back to center.

On an exhale, lower to the left side.

On an inhale, bring back to center.

Let’s try three more rounds.

Reclined Twist with Snake Arms:

Lower the blocks and set on the floor to the sides on your legs (if you were to go into a reclined twist, the legs could be supported by the blocks-- adjust.)

Inhale.

On an exhale, roll to the fetal position on your right side.

On an inhale -- open just the arms -- to a twist.

On an exhale, close the arms, and return to the fetal position.

On the next inhale, bring both arms/ legs back to center to repeat on the other side.

Repeat three times on each side.

Rock and Rolling Up to Seated

From your back, grab your toes/ tops of feet.

Roll your body, back and forth as many times as desired.

Eventually, roll yourself up to seated.

Namaste!