Legs And Abdominals – Weekly Intermediate Class 37

Focus: This class helps you to improve your leg muscle flexibility and abdominal strength. The first part of this 30 minute class concentrates on standing leg stretches that target your hamstrings, adductors and groins. Utthita hasta padangusthasana and ardha chandrasana are practiced along with their twisting variations.

From there the class heads in the direction of abdominal strengthening poses. Paripurna navasana and pavana muktasana are both included. They are taught in stages that will assist anyone with less experience. Urdhva prasarita padasans is also taught in stages where you learn to use your abdominal strength to lower and raise your legs from a reclining position.

Key Poses: Utthita hasta padangusthasana, ardha chandrasana, paripurna navasana, urdhva prasarita padasana.

Equipment: Mat, 2 blankets, 2 blocks, belt

Level: Intermediate

Duration: 30 min

Download Class


  1. Belinda C

    Hi Rod On the last pose when lowering the legs to the ground is it ok to have the arms beside the body instead of overhead. When the arms are overhead I don’t have the abdominal strength to hold and the legs just flop straight to the ground.

    • Rod

      Hi Belinda,

      Yes definitely. It’s always more important to ensure your lower back is supported and not lifting off the ground. Best to stop lowering your legs just before point where it becomes hard to sustain this.

Submit a Comment

Yoga poses