Yoga is an ancient discipline well known for its numerous benefits on a physical, mental and emotional level. It is one of the techniques to keep your body and mind in balance, since it involves a complete system of exercises that help calm thoughts and strengthen muscles.
The exercises and postures are slow and smooth, always accompanied by breathing, so it can be easily adapted to the difficulties and possibilities of each person.
In yoga, the belly is the axis from which the strength and balance of the body emerge, which is why many of its postures or asanas involve its exercise. In addition, increasing abdominal strength can help reduce back pain, improve posture, and reduce belly fat.
In this note you will learn what are the yoga postures to tone your abdomen that, by concentrating the support on this region of the body, will help you tone your muscles while increasing your strength and stability.
Make them part of a daily 15-minute routine at home and you’ll soon see results. Accompany them with the Surya Namaskar or Salutation to the Sun as an exercise routine with which you can put into action, in an integral way, the muscles of the body to start every day feeling vital and healthy.
1. Side Plank Pose
From a plank position, with your hands and feet supported at shoulder and hip height, so that your back is as straight as possible, gently turn your body to one of the sides, keeping your bra in a of your palms and on one of your feet.
Raise the opposite hand, extending your arm up the trunk, as if you wanted to reach the sky.
To switch sides, walk across the board and take a deep breath. Do 15 repetitions and rest.
2. Bridge pose
Bridge Pose allows you to lengthen your chest, neck, and entire spine while strengthening your back, abdominal, and gluteal muscles.
Leave your feet flat on the ground with your knees bent hip-width apart and your arms by your sides. As you inhale, contract your abdomen to lift your pelvis off the ground without raising your back.
Hold the pose for a few seconds and then slowly lower yourself down. Repeat 10 times to strengthen your abdominal muscles.
3. Boat Pose
Boat pose will help you strengthen your spine and abdominal muscles while toning your arms and legs.
Lying down with your feet flat on the ground, raise your legs off the ground. Then slightly raise your trunk as if you were performing a sit-up. Hold the pose in a “V” shape.
Repeat 10 times, trying not to tense your neck too much and trying not to arch your lower back.
4. Posture of the plank or plank
Stretch your arms shoulder-width apart and your feet hip-width apart to bring your body into a plank-like position parallel to the ground. The heels, buttocks, spine, shoulders, neck and head should be in a single line. Adjust your feet so you don’t feel too much tension in them and contract your abs. Hold the position for 30 seconds and then rest for a minute.
Then, bend your elbows to lower your body, keeping them tucked in on either side of your ribs. Try to hold this position for 1 minute.
5. Locust pose
Lie on your stomach with your legs stretched out. Contract the coccyx. Reach your arms back, pushing from your lats so your chest opens and rises. Keep looking forward.
Then raise your legs from behind. The hands should be at the same height as the shoulders and the same distance from the chest behind. The neck should want to continue to extend forward and the legs stretched back.
Try to hold the pose for 5 seconds and slowly lower it back down.
6. Chair posture
This pose strengthens the ankles, calves, thighs, and spine. Also, elongate your shoulders and chest.
To do it, inhale and raise your arms towards the sky, parallel to each other and with the palms facing each other.
On the exhale bend your knees trying to keep your thighs parallel to the ground. The knees should be almost just above the ankles. Try not to arch your lower back.
Keep your shoulders relaxed and rotate your arms inward to straighten your back. Hold for 5 to 10 breaths.
Tips before starting your yoga practice
-If you feel pain, do not perform the exercise. Always stay connected with your body and aware of any discomfort it may cause you. Focusing on your core as a starting point for strength can help you not overwork other muscles.
-If you have any injury or difficulty, always consult a professional who can advise you before performing any type of exercise.
-Accompany each exercise with a slow and conscious breath.
-Try to perform your exercises in a space free of distractions.
-Use a mat to feel more comfortable.
-You can harmonize the environment with candles or incense to help your body relax and breathe deeply.
-Perform your practice barefoot and with comfortable clothes.
Also know other tips and advice for yoga beginners.
In addition to practicing these exercises as one of the healthy habits to do in the morning, it is important that you can combine them with aerobic exercises and a healthy diet to keep your body in balance.