Yoga For Abs

Yoga for abs is necessary for strengthened and toned abdominal muscles. In yoga, there are cleansing kriyas, asanas, and physical and breathing exercises which will help you to have flat abs. A colon cleansing is the first step toward losing the abdominal weight. For this certain cleansing kriyas are suggested like the Vaman Dhauti, which is done daily for a month and the Shanka Prakshalana, which is done once in a week for a month. Certain poses are taught that helps to burn the fat. These include poses such as Sun Salutation, Bow pose, Peacock pose, Standing forward bend pose, Crow pose, one-legged Crane Meditative pose, Shoulder Stand pose, Plough pose, and Wheel pose. There are also some breathing exercises which help to tone the abs. They are Kapalabhati, Anuloma-Viloma, Bhastrika and Surybhedana.

Yoga is for the whole body. Practicing yoga daily helps you to relax and invigorates your body and mind and also rejuvenates your inner spirit. Practicing yoga for abs helps to stretch your abdominal muscles. Some of the yoga poses and workouts for flat abs are as follows.

  1. Cat-Cow Stretch - This sequence is done first to warm up. For this, you have to be on all fours like a cat with your back flat. Then, slowly arch your back upwards by exhaling and tuck you chin to the chest. Then by inhaling you arch your back downward and looking toward the top of the room.
  2. Hands and Knees Balance - In this pose, you have to be on all fours, and then, lift your left leg and right arm up till they are parallel to the ground. Do it for five breaths, and then, return to the neutral position and repeat the other side.
  3. Downward Facing Dog (Adho Mukha Svanasana) - In this step, you exhale and with your heels on the floor, you drop down toward the front with your palms touching the floor and your hip arched to form a triangle shape. This should be done for five breaths.
  4. Plank Pose - This yoga pose is similar to a push-up pose. A point to be noted is that the distance between your arms and feet should be the same both in the plank and downward facing dog poses. This should be done for 3-5 breaths.
  5. Side Plank Pose (Vasisthasana) - In this step, you turn on to your right hand and roll out on your right foot with the left foot on top. The left arm is raised toward the ceiling to form a side plank pose. This is done for 3-5 breaths. Repeat the other side in the same manner.
  6. Lunge Pose - In this pose, you inhale and raise your hands straight up and stretch the right foot toward the back to form a lunge posture. This is done for five breaths.
  7. Half Moon Pose (Ardha Chandrasana) - In this pose, you exhale and press your right hand and leg on the floor, and lift your left leg till it is parallel to the floor. The left hand is raised toward the ceiling and should be aligning with the right hand. Do this for 5 breaths and repeat the other side.
  8. Awkward Chair Pose (Utkatasana) - In this step, you inhale and bend your knees with your arms up and palms closed together. The butt should be kept low as if you are sitting on a low chair.
  9. Eagle Pose (Garudasana) - In this step, wrap your left leg and hook the toes of the left leg around the right leg. Similarly, wrap your left hand around the right with palms closed together. Do this for 3-5 breaths and repeat the other side.
  10. Boat Pose (Navasana) - In this pose, you sit down on the floor and bring your body to a V shape form. The legs are brought to an angle of 45 degree and the arms are stretched straight in line with your shoulders.

While performing the above yoga workouts for abs, it's important to do the movements slowly to have more effect on the abdominal muscles and also to exhale and inhale during the exercise. Like Ashtanga Surya Namaskara A & B, yoga for abs is included in the intermediate workout category because of the various standing balance sequences.