The Sit-Up that we often do in this lineage of yoga - starting flat on the back with the arms overhead and legs straight, then sitting all the way up and touching the head to the knees - is more complex than it looks. It requires strength in two major muscle groups: those of the abdomen, specifically the rectus abdominis (6-pack) and the psoas, which crosses the hips.
INHALE OR EXHALE
The question often arises, "should I inhale or exhale while doing a sit-up?" The answer is clear: You should exhale.
In a recent New York Times article about the remarkable abs of USA olympian Adam Rippon, Rippon's trainer Steve Zimm said, "Breathing is everything when it comes to abs. If you want ripped abs, you need to allow them to contract. Before every move, breathe out. Pull your belly button into the spine and continue breathing out as you’re contracting, so your abdominal wall is sinking into you."
Not surprisingly, Bishnu Ghosh agrees. In his book Yoga Cure he instructs: "Start from lying position with arms stretched beyond your head, exhale and hold your breath and then raise your upper body..."
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
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- The 113 Postures of Ghosh Yoga
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- The Yogi Becomes Invisible
- Bow Pose (Dhanurasana)
- The Oxygenation Myth