The 5 best yoga exercises for beautiful abs

universal yoga teacher, yoga therapist

Many people dream of having a taut tummy, working hard on it in the gym. The good news is that you can pump your abs not only during classic fitness workouts, but also during yoga classes. Below I will share exercises that will work the right muscles perfectly.

Ardha Navasana – half boat pose.

Lähtepositsioon: lying on the floor on your back. Arms stretched out along the torso.

Execution: smoothly tear off the upper part of the body, arms and straight legs from the mat, lifting upwards due to the tension of the abs. Hold for a few breathing cycles and smoothly lower back down.

Vasishthasana – side plank

Lähtepositsioon: top stop – plank on straight arms, feet at the width of the pelvis.

Execution: from the plank position, lower the heels to the right, the left arm goes up. Try to push the pelvis upwards. Hold for a few breathing cycles. Change sides.

Jathara Parivartanasana – abdominal rotation pose

Lähtepositsioon: lying on the back. Stretch your arms in different directions and put them on the floor with palms down.

Execution: lift your legs up – you can bend them a little if you are not strong enough. Smoothly lower your legs to the side and slightly upwards, as if trying to touch the palm. The legs remain in the balance, not touching the floor. At this time the head is turned to the opposite side. Hold for 5-6 breathing cycles. Change sides.

Brahmacharyasana – ascetic’s pose

Lähtepositsioon: sitting on the floor with extended legs. Hands on the floor on the line of the middle of the thighs, fingers pointing forward. Back bent forward and slightly rounded, shoulder blades separated.

Execution: push yourself off the floor with your hands, tensing also your legs and abdomen. Strive to tear off the floor pelvis. If you succeed, then try to tear off alternately one or the other leg from the floor, and then – both.

Bhujangasana – snake

Lähtepositsioon: lying on the stomach, arms bent at the elbows, palms under the shoulders.

Execution: the palms are pushed off the floor, directing the upper part of the torso upwards. Chest opens, shoulder blades go down, shoulders back. In this position you need to hold for 5-6 breathing cycles, and then smoothly descend down.

It is important to remember

The muscles of the abs are part of the so-called cortex. In yoga therapy the cortex is understood as a complex of muscles united by one function. These are the muscles that, like a cylinder, encircle our torso: abdomen, sides, lower back, diaphragm and pelvic floor.

If the load is not distributed correctly, when only one of the cortical zones is working, there is a risk of problems such as hypertonicity of the abs, hypotonicity of the lumbar region, increased intra-abdominal pressure. Subsequently, they can lead to pain, stooping, diastasis – divergence of the rectus abdominis muscle. That is why when working on the press, it is very important to engage other muscles of the cortex.

In addition, it should be taken into account that all asanas affect both muscles and internal organs, so if you have any health problems, you should perform them with caution and under the guidance of a specialist. Have a good workout!