Strenghten Your Abs – Top 10 Yoga Exercises

Add to Flipboard Magazine Add to Flipboard Magazine.

When the topic of discussion is “being fit” it most often means that there are some activities that should be taken to strengthen abdominal muscles, but it also can be a prevention of any diseases, boosting the agility and increasing flexibility.

In the real world, it is not only the repetition of many mixed abdominal exercises but a lot more.

In the article below we will present you 10 yoga exercises for your abs.

1.Indian Push-Ups

Starting position

–              normal push-up position, feet spread slightly wider than shoulder-width apart and hands shoulder-width apart

–              Lift your pelvis into the air, keep your arms, legs, and back straight

–              look like an upside-down ‘V’

Steps:

–              During coming down, point your elbows out to the sides and bring your pelvis down into a normal push-up position

–              Then shift your weight to your arms and push your shoulders up and keep your pelvis on the ground

–              On the moment your shoulders are all the way up, use your abs and glutes to bring your buttocks back into the air and return to the starting position

2. Bridge Pose

Starting position 1

–              Lying on the floor keep your knees bent and feet together

–              Your arms are on your side, palms on the floor

Steps: 2 and 3

–              Press your feet and arms into the floor, push your tailbone upward toward the pubis and raise the buttocks off the ground

–              Stabilize the position and move your arms over your head.

3.Crane Pose

Starting position

–              Your feet are close together, hands placed on the floor shoulder- width apart

–              Your knees are bent

–              Bring knees right next to your upper arms

Steps:

–              Lean your body forward and transfer your weight from your toes to your palms

–              Keep your abs and legs in, straightening out your arms and hold this position 5 breaths

–              Return to the starting position and repeat.

Bring knees right next to your upper arms.

4.Double Leg Raise

Starting position

–              Lie flat on the floor

Steps:

–              Inhale and raise your legs with straight knees  into vertical position (angle of 90-degree),

–              Press your lower back into the mat, in order to prevent injury to the lower back and spine

–              Exhale and back in a starting position

Note : your lower back and buttocks should be on the floor to avoid any spinal injury.

5.Fish Pose

Starting position

–              Lie down on your back, legs are extended and feet together

–              Put your hands, palms down, underneath your thighs

Steps:

–              Press down on your elbows, inhale and arch your back

–              Drop your head back – top of your head is on the floor

–              Exhale and then breathe deeply while in the position,

–              Return to a starting position and release the arms.

6.Revolved Side Angle Pose

Starting position 1

–              Your right leg is forward and the left knee on the ground, the torso straight up.

Steps:

–              2 – join your palms together and twist over your right thigh and hook the left triceps over the right quadriceps.

–              3 – Press your palms together and extend your left leg behind you

–              4 – Open your arms up, place the left fingertips on your mat and raise your right arm up, palm facing down. Hold this position

–              Return to the starting position.

–              Repeat on the opposite side.

7.Half Moon Pose

Starting position 1

–              Bend your torso downward, keeping your feet wide apart, right arm on the floor, the left on the hip along your torso

Steps:

–              2 -Whit the right feet forward, inhale and step forward onto it, straightening the right leg.

–              3 – Straighten the left leg up parallel to the floor

–              4- At a point on the floor, place the right palm under the right shoulder

–              Rolling the left hip up, face to the side wall

–              Lift the fingertips on your left hand up towards the

–              Hold for 3-5 breaths

–              To release: exhale and back into the starting position

Repeat the same on another side to complete the exercise.

8.Warrior Pose

Starting position 1

–              Standing position, feet wide apart, hands on your thighs.

Steps:

–              2 – Turn your torso and step with left leg aside

–              3- Bend the left knee, and place directly over the left ankle

–              4 – Lift the arms over the head with the palms facing each other, keep breathing and hold for 3-6 breaths

Repeat the same on the other side.

9.Downward Facing Dog

Starting position 1

–              Stand on four limbs

Steps:

–              2 – Lower your pelvis slightly and extend the hand in front of you

–              3 – Raise your hips and straighten your elbows and knees ( body in an inverted ‘V’

–              Stay in this position for a few seconds,  bend your knees and return to the starting position

10. Cat – Caw pose

Starting position 1

–              Start on your hands and knees, align your wrists underneath your shoulders and your knees underneath your hips.

Steps:

–              2- Raise your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor and raise your head to look straight forward.

–              3 –Return to starting position on your hands and knees