Young young woman doing the yoga upward salute

Ayayoga, a Japanese exercise method that focuses on your back to improve your whole silhouette

MARCH 21, 2023 1:18 PM EDTMAR 21, 2023, 1:18 PM EDT

Want a strong, well-defined body with a slim waist? Ayayoga could be for you. Created by Japanese instructor Aya it is said to combine the best of ballet, yoga and strength training and aims to produce a noticeable change in just two weeks.

If you combine the exercises with a healthy diet the long term results can be outstanding.

What is Ayayoga?

The author of Look After Your Back With Ayayoga (Kitsune Books) explains that while her method highlights the trunk, the movements and poses involve other areas of the body as well.

What are the benefits of Ayayoga?

It corrects posture.
Since it includes aerobic exercise, it improves circulation and helps you burn fat.
lt increases flexibility.

Here are some exercises you can try:

Woman doing yoga at a river side temple in India

The salute

Stand with your legs together, turn your palms outward with fingers wide apart and stretch your arms behind you while trying to make your shoulder blades meet. As you do this, raise your head as if you wanted to salute the sun. Extend and relax your arms ten times.

Straight-arm squats

Stand with your legs together. Bring your arms to shoulder height and interlock your hands. Bend your knees and move your hips back, extend your arms and turn your palms outward. Keep your legs together, and your knees in line with your toes.

The side twist

Step forward onto the right leg, keeping the left leg straight. Interlock your hands in front of your chest and turn your palms outward. Now, turn your upper body to the right, bringing your left elbow across your right knee. Take a deep breath as you look diagonally up towards the ceiling, keeping your head in line with your body. Slowly return to the starting position and repeat on the other side.

Warrior pose

Stand with your back straight and knees together. Step forward onto your left leg while keeping your right leg straight. Interlock your hands, turn your palms toward the ceiling and stretch your body up and back. Extend your arms as far as you can as if trying to touch the ceiling. Return to the starting position and repeat the exercise with the right leg forward.