Yoga For A Flat Stomach - 4 Effective Asanas
Yoga is an excellent component of any health and fitness routine. It helps to reduce stress, aid mobility and exercise al parts of the body. And, you can use yoga in such a way as to target certain parts of the body including your stomach.
There are numerous yoga positions which can be used to exercise your stomach muscles. Called Asanas, these exercises come in varying degrees of difficulty. It is important to assess your skill and fitness levels and chose Asanas which you are comfortable with. Start with one which seems easy and work up to the more complex over a period of time. Do not be led to take on more than you are comfortable with. Be sure to seek medical advice before undertaking any new course of exercise and make sure that you warm up to avoid injury.
Some of the Asanas to improve stomach tone;
1. Pavan-Muktasan
First lie on your back ideally on a yoga mat or towel to protect your spine. When first starting yoga, this exercise can be completed one leg at a time. Bend your knees to your chest so your thighs touch your abdomen. Hug your knees, using one hand to hold the other. Lift your head so that your nose touches your knees then take a deep breath and hold this for thirty seconds. Release your legs and slowly lower to the starting position.
2. Bhujangasan
For this exercise, lie on the floor and roll onto your stomach. Place your hands under each shoulder as if to do a push up. Using only your back muscles, lift your upper torso from the ground so that your head becomes upright. You need the muscles from your back to do all the work so do not help with your hands. Although predominantly making use of your back muscles, this asana will help with developing better muscle tone in your stomach.
3. The Bow
This is a more advanced asana. The stomach exercise is similar in many ways to the Bhujangasan asana, but is more difficult. It starts from the same basic position - flat on your stomach - but now you also curl your legs upwards in addition to lifting your upper body. In a perfect example the soles of your feet come toward the back of your head forming a circle. Once you can, grab your ankles, pull with your hands, push using your legs till only your stomach touches the floor. Hold this for at least thirty seconds before releasing and returning to the starting position.
4. Paad-Pashchimottanasan
This asana is also more advanced. Start lying on your back, relaxed with your legs straight, arms extended over your head. Point your palms to the ceiling. Using only your stomach muscles sit up, keeping your back straight and hands overhead. Your legs stay fixed to the floor throughout. Lean forward so your head is between your arms and grab your toes with both hands. Hold for 2 minutes before releasing and slowly returning to your starting position using your stomach muscles to lower yourself to the floor.
Yoga like every other form of exercise or wellness routine will be more effective when combined with a balanced diet and healthy lifestyle.
About the Author
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