A fit abdomen is frequently considered as a sign of a healthy body. And there are many who long for a waist line that does not embarrass you and lets you wear the clothes that you like. For those people who are still stressed to tuck in their tummy and acquire well-toned abs, Yoga for Abs can be of great help. While working out in the gym has its own effects but on the other hand, yoga refreshes your body and brain; enhances your metabolism and helps you get closer to the target of a terrific-looking tummy.
Kapal Bhati: A Breathing Exercise
Can a simple breathing exercise tone the abs? Yes! This Skull shining breathing technique develops the metabolism rate, better digestive track functioning and hence helps in decreasing weight effectively. Start your yoga practice with this breathing exercise.
How to do:
- Sit on the floor and twist your legs, put your spine erect and close your eyes.
- Place your right palm on right knee and your left palm on left knee.
- Now deeply inhale and exhale with all your force, so your belly will go deep inside.
- Avoid stressing on inhaling. Inhalation must not include any effort. Inhaling will be completed after each exhalation.
- Repeat this process for 5 minutes and take rest. You can increase the time to 15-30 minutes.
- Avoid practicing too fast. The speed of practice must be medium.
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Viparita Shalabhasana (Superman Pose)
This Superman Pose extends and strengthens the muscles of the abdomen, arms, chest, shoulder, lower back and legs. It is a great pose to tone the lower back and abdomen and is also one of the most effective Yoga for Abs and stomach also.
How to do:
- Lie down on your belly with your legs straight on the ground and your chin relaxing on the floor.
- Place your legs together with your feet slightly touching each other.
- Now, extend your arms before you as far as you can.
- Take inhale deeply and raise your arms, chest, thighs and legs off the ground. You make the pose of a flying superhero – Superman!
- Rather than trying to lift up your hands and legs more, make a mild effort to extend your arms and legs away from the torso. Experience the stress at both ends. Make sure that your elbows and knees are not twisted.
- Carry on breathing with awareness and paying attention to the stretch.
- As you breathe out, slowly lower your chest, legs and arms.
Bhujangasana (Cobra Pose)
The cobra pose makes the shoulders and the entire back stronger. It also helps improve the blood circulation and tones the belly.
How to do:
- Lie in level of the ground. Draw your legs out back, tips of the feet on the ground. Stretch your hands on the ground under your shoulders.
- Push the tips of the feet, pubis and thighs firmly on the ground.
- On inhalation, start to straighten the arms to raise the chest off the ground, going only to the height at which you can keep a connection by pubis to your legs. Push the tailbone to the pubis and raise the pubis to the navel.
- Hold the pose anywhere between 15-30 seconds, inhaling and exhaling easily. Release your back to the ground with an exhalation.
Tolasana (Scale Pose)
The Tolasana is a variation of Lotus Pose (Padmasana). It helps in strengthening the abdomen and arms.
How to do:
- Practice Padmasana. Keep the palms on the ground next to the hips.
- Breathe out, press the hands against the ground, compress the belly muscles and raise the legs and buttocks away from the ground.
- Keep this pose for 10-15 seconds. Then lower your buttocks and legs while exhaling change the crossing legs and repeat the same pose.
Malasana (Garland Pose)
It is one of the best pose for toning the belly or a perfect Yoga for Abs.
How to do:
- Sit on your heels.
- Separate your thighs a little wider than your torso. Breathing out, bend your torso ahead and fit it closely between your thighs.
- Push your elbow against your inner knees, taking your palms to together in Salutation Seal (Anjali Mudra) and resist the knees into the elbows. It will help in stretching your front torso.
- Go forward; push your inner thighs against the sides of your torso. Reach your arms ahead, then swing them out to the sides and notch your shins into your armpits. Push your finger tips to the ground or go around the outside of your ankles and hold your back heels.
- Keep the posture for 30 seconds to 1 minute then breathe in, unfold the knees and stand into the pose of Uttanasana.
Shavasana (Corpse Pose)
End up your yoga practice session by lying down for some minutes in the Shavasana Pose. It helps rejuvenate your body through recovering cells and tissues.
The benefits of regular yoga will lead to a fit and healthy body and a relaxed mind. Yoga is more about toning your whole body rather than only body building.