Find out how to strengthen the abdomen with yoga. Here are the 8 most effective asanas to get a strong, toned core and a flat stomach
Have the Flat stomach and toned is everyone's goal, and yoga can prove to be an excellent solution because some asana they go to stimulate the core; for this reason, we can consider yoga one of the best disciplines for obtaining a strong core. (Read also: Flat stomach and sculpted abs: myths to dispel about the most effective exercises to have "the turtle")
Obviously, practicing yoga alone is not enough and to lose weight on your stomach you need to follow abalanced nutrition e exercise consistently: This is the perfect combo if you want a lean and fit body, and maybe even with sculpted abs.
I core muscles they range from the back to the hips, and include the abdominal muscles, the pelvic muscles, the muscles in the lower back, and the muscles along the hips. These, closer to the bones, pelvis and spine, take care of alignment, balance, fluidity and safety in movements.
A strong abdomen is essential for performing all major daily activities, and second one studyby working on the core, you can also improve your posture e relieve back pain.
Yoga is effective in strengthening the abdomen, through stretching positions, balance, deep breathing and meditation. In fact, regular yoga practice significantly improves flexibility, balance, abdominal strength, muscle strength and endurance.
Remember, like any other exercise routine, it is important to warm up before starting the practice; It is equally important to relax with the corpse pose (savasana) to finish the routine, and to breathe deeply during each pose, taking care never to hold your breath. (Read also Yoga: this is how it transforms body and mind from the first lesson onwards)
Here is 8 o'clock asana yoga that you can incorporate into your daily routine to strengthen your core muscles and build stronger abs.
Index
Downward facing dog or Adho Mukha Svanasana
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Perhaps it is one of the most recognized yoga poses, and according to Yoga Journal this asana rejuvenates, stretches and strengthens almost any part of the body. When you perform this pose, you work the muscles of the upper arms, legs and back, from the shoulders down to the hips. A strong back means a strong core and, in turn, stronger abs.
As reported in The Art of Living, this asana it also improves digestion and can help reduce headaches, back pain, fatigue, stress and anxiety.
Here's how to do it:
- Start by lowering yourself to the floor on your knees and hands.
- Place your knees hip-width apart.
- Put your hands shoulder-width apart, and a little ahead of the shoulders.
- Exhale and slowly lift your knees off the floor. Your knees will now be straight but don't lock them.
- Inhale and push up, forming an inverted "V".
- Press your hands into the ground.
- Hold the position for about a minute, breathing normally.
- Exhaling, bend and lower your knees and return to the starting position
Vasisthasana (Plank)
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Few people know that the plank today so "fashionable" is actually one of the most fundamental poses in yoga. The benefits of this posture aren't just physical: Plank Pose also builds mental stamina and deep focus - holding the pose when your arms start shaking is a powerful reminder that you can take on challenges both on and off the mat.
In addition to plank base, there are two other variants:
- Plank latere (vasisthasana): In addition to strengthening the abdominal muscles, this asana also strengthens the obliques, ie the muscles along the sides of the torso.
- Dolphin plank position (makara adho mukha svanasana): This asana strengthens and tones the core, arms and thighs.
The plank positions, in addition to strengthening the spine, shoulders, arms and wrists, improve posture and increase the strength and strength of the abdomen. In addition, they prepare the body for other, more challenging yoga positions.
However, they should be avoided by anyone with the carpal tunnel syndrome or pain in the arm or wrist, as the arms and wrists have to bear most of the body weight. (Read also: Bikram Yoga: Practicing in a heated room does not offer greater benefits)
Plank position or Phalakasana
As reported in Yoga Journal this is another variation of the basic plank, below how it performs:
- Lie on your stomach.
- With your palms flat on the ground, bring your hands towards your shoulders.
- Inhale and lift your body so that your back and legs are in a straight line and your shoulders are directly above your wrists. Don't let the tailbone sink.
- Hold the position for 30 seconds, breathe normally. You can increase the time gradually.
- Exhale and lower your body back to the floor and relax.
Plank Upward Plank Position or Purvottanasana
Another variation of the basic plank, and in addition to its ability to strengthen the core, this asana stimulates the thyroid gland, improves breathing and stretches the organs in the abdominal area. Here's how it's practiced, according to The Art of Living:
- Start with dandasana or the stick pose. It requires you to sit straight with your legs stretched out in front of you.
- Place your palms on the floor and a few inches behind your hip, fingers pointing forward.
- Lean back, using your hands to support your body.
- Inhale and lift your hips so that your upper body, hips and legs are in a straight line.
- Try touching the floor with your toes stretched forward.
- Let your head drop to the floor.
- Hold the position for a while, continuing to breathe normally the entire time.
- Exhale and lower your body, returning to a sitting position.
Extended Triangle Pose or Utthita Trikonasana
THEextended triangle asana it is performed while standing, and goes to work on central muscles, on the arms and legs; in addition, it opens and stretches the spine, chest, shoulders, hips, calves and groin. Finally, this position stimulates digestion and organs in the abdomen.
Here's how to do it:
- Stand straight with your feet together and your weight evenly distributed.
- Exhale and rotate your left foot inward about 15 degrees and right foot outward by 90 degrees.
- Position your feet so that your right heel is in line with the center of your left foot.
- Inhale and raise your arms to shoulder height and stretch them outward.
- Exhale and bend to the right.
- Remember to keep your waist straight and bend your hips. Keeping your arms in a straight line, rest your right arm on your shin, ankle, or floor on the outside of your right foot, depending on how far you can reach.
- Extend your left arm towards the ceiling.
- You can hold your head in a neutral position or gently rotate it to the left, looking at the left palm.
- Breathe normally and hold the position for a few seconds.
- Inhale and lift up, lower your arms and straighten your feet. She finally exhales.
- Repeat the same steps on the other side.
(Read also: Try these 10 breathing techniques to do 5 minutes every day to eliminate stress and ground yourself in the present)
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Position III or Virabhadrasana III
This powerful asana strengthens the core muscles, ankles, legs and shoulders. It tones the abdomen and improves flexibility, posture and balance.
Here's how to do it:
- Stand with your toes and heels touching.
- Raise your arms above your head, spreading your fingers.
- Step forward with your right foot, bend at the hip and swing your body in a “T” shape, with your left leg parallel to the floor.
- Also stretch your arms forward, parallel to the floor.
- Hold the position for a few seconds, breathing normally and trying to lift your left leg a little higher with each inhalation.
- Slowly return to the starting position and repeat the pose with the other leg.
In case of beginner, start with the Warrior I pose (virabhadrasana I) and the Warrior II pose (virabhadrasana II). Virabhadrasana I is the first of three warrior poses, it engages the abdominal muscles and the hip joint and helps strengthen the arms, legs and lower back. Increase stamina and prepare for the required balance in virabhadrasana III.
Virabhadrasana III strengthens the lower core muscles and prepares the body for backbends. It builds the muscles of the legs and hips and stretches the groin and shoulders, and is also beneficial for the cardiovascular system.
Posa della barca o Paripurna Navasana
Also known as naukasana, this asana involves almost all the muscles of the abdominals. But that's not all, because as reported in Yoga Journal it protects the back, stimulates digestion and stimulates the thyroid, prostate glands and kidneys.
It is a seated pose that requires you to balance your tailbone and butt bones. To do it correctly:
- Sit on the floor with your legs stretched out in front of you.
- Keep your back straight and your arms straight at your sides.
- Place your palms on the floor with your fingers facing forward.
- Inhale and then exhale. On the exhale, she raises her legs about 60 degrees.
- Lean back about 30 degrees, being careful not to arch your back.
- You will form a "V" as you balance on the "tripod" of the coccyx and bones.
- At the same time, raise your arms along your legs, palms facing each other and shoulder-width apart. If this isn't possible at first, keep your hands close to your hips or hold the back of your thighs.
- Don't hold your breath and hold the pose for about 10-20 seconds.
- Exhale and lower your legs, and return to the starting position
(Read also: Laughter Yoga: Laughter is good for your body and mind)
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Position of Ponte o Setu Bandha Sarvangasana
This asana activates the core and strengthens the back and wrists. The benefits of him are infinite because:
- stretches the spine, chest and neck
- opens the lungs
- stimulates the digestive system and the thyroid glands.
- effective in case of stress and anxiety
- relieves menstrual or menopausal pain.
Advice for one correct execution:
- Lie on the floor with your arms along your body.
- Bend your knees so that your heels are as close to your butt bones as possible.
- The arms should remain along the body with the palms facing down.
- Inhale and lift your lower back, middle back, and upper back off the floor.
- Slowly roll onto your shoulders so that your chin touches your chest.
Your weight will be supported by your shoulders, feet and arms; hold the pose for 15-20 seconds to a minute, breathing normally, then exhale as you slowly release the pose.
Post by delphino or Ardha Pincha Mayurasana
According to reports in Yoga Journal and Shape.com, this asana works on the abdominal muscles, tones the shoulders and opens the spine, stretches and strengthens the arms and legs and is aasana antistress.
- Start by getting on all fours.
- Slowly lower your forearms to the floor so your elbows are directly under your shoulders. Now raise your knees so that they are directly under your hips.
- Lift your pelvis bones towards the ceiling and try to keep your heels on the floor.
- Keep your head in your arms, don't rest it on the floor.
- Hold for 5-6 long breaths.
- Exhale, lower your knees to the ground and relax.
Pose of the Locust or Salabhasana
As reported in Yoga Journal, this asana strengthens the lower back muscles, tones the abdominal muscles, opens the spine and improves posture.
To run it:
- Lie on your stomach with your arms along your body and your forehead resting on the ground.
- Exhale, lift your head, upper body, arms and legs off the floor.
- Your belly, lower ribs, and anterior pelvis will support you.
intensify the pose, you can bring your arms behind your back and join your hands, intertwining your fingers. She straightens her elbows and continues to keep her upper body, head and legs elevated. With each breath, she tries to always lift them a little higher. Hold the pose for about 10 seconds; she exhales and releases.
Start with these poses to work on your core, to see results we recommend that you do yoga regularly and consistently. If you suffer from high or low blood pressure, heart problems, back pain or injuries, we recommend that you see a professional and avoid doing it yourself. Although yoga is therapeutic, it is a very powerful means and must be practiced with awareness.
on the yoga could it be interesting for you:
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