As you probably already know, yoga is great for relaxing, reducing stress, strengthening joints and increasing flexibility. What you may not realize is that yoga can also help you exercise stomach muscles, improving your core strength and appearance. A number of yoga movements, or asanas, can help: remember to choose ones that are appropriate to your skill level and consult a professional if you have any questions.
Bhujangasan
Lie on the floor, face down. Put your hands under your shoulders. Contract your back muscles to raise your chest and shoulders off the ground. Don’t put with your hands – only your back (yes, it’s tricky, but keep trying and you’ll get the hang of it). Hold your position for thirty seconds, then carefully, slowly lower yourself back to the floor. This may feel like you’re working everything but your stomach muscles, but it does work.
Pavan-Muktasan
Lie on the floor on your back. Cushion the small of your back with a towel or yoga mat. Bend your knees and bring them up to your chest – your thighs should be touching your stomach. Lock your fingers around your knees to hold them there in position. Lift your head up slowly, without straining your neck, until your nose touches your knees. Breathe deeply and hold for thirty seconds. Release and slowly lower your neck and legs back to the floor. If you find it hard to pull both legs up at the same time, pull one at a time until you develop sufficient strength.
The Bow
Lie on your stomach with your arms down by your sites. Lifting your chest off the ground with your back muscles, as you did in the Bhujangasan. As you’re doing this, also curl your legs upwards, bending your knees (keep them together) so your heels come toward your head. Grab your ankles in your hands and pull until only your stomach is on the floor. Hold for thirty seconds; release slowly and carefully.
Paad-Pashchimottanasan
This exercise is a bit tougher than the others. Lie on your back. Put your arms above your head, along the ground so that your entire body is a straight line with your arms extended. Put your hands together, palms upward. Contract your abdomen muscles to pull you to a sitting position. Keep your hands overhead and your back straight during this move. Bend forward to take hold of your toes in your hands. Keep your head between your arms (it should touch your knees). Hold the position for up to two minutes before releasing. If you find this position impossible at first, don’t be discouraged: it’s a tough one, but persistence will help you manage it in time.
Always remember to perform yoga movements slowly. If you feel any strain, back up and start over, paying special attention to how you’re moving that part of the body. Yoga should challenge your muscles, but never cause pain.
Filed in Yoga/Meditation
Updated: April 6, 2011
Copyright: Aug 10, 2010
