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A lot of us think that yoga is recommended for those who wish to increase the overall flexibility of their body or for those who wish to align their chakras. However, yoga helps with aspects you never thought were possible. Not only does yoga help with toning and strengthening of muscles, it also facilitates weight reduction.
Doing yoga can also help your body in maintaining its metabolism rate. However, the benefits of yoga are not limited to the physical front only. Yoga has mental benefits as well. Yoga helps relieve stress and anxiety and creates a harmonious balance between your mind and body. It calms your senses and allows you to see things in a positive light by relaxing your mind. Further, it promotes blood flow and boosts your immunity. Aren’t these enough reasons to start practicing yoga religiously?
Well, if you are someone who is looking to get toned abs, you might say cardio and HIIT are ‘it’ for you. Let me burst your bubble because yoga has some badass exercises that will allow you to reach your fitness goals. The results will not only be mindboggling but will also be sustainable. So let us get started with a yoga session with effective postures and poses for your abs.
Pose #1
Kumbhakasana
Also known as The Plank. The only difference is that here, you are not resting on your forearms but on your palms.
Instructions:
Step 1: Get down on the floor and balance your body on your toes and palms. Your body must be aligned perfectly such that your head and toes form the ends of a straight line and your palms are below your shoulders.
Step 2: Engage your core and do not bend your elbows. Hold this position for 1 minute and repeat.
Do 3 minutes of this pose. You can also do the side plank.
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Next up: Adho Mukha Svanasana
Pose #2
Adho Mukha Svanasana
Also known as The Downward Facing Dog.
Instructions:
Step 1: Get down on your knees and hands. Keep your back straight so as to resemble a tabletop. Do not bend your elbows.
Step 2: Push your hips up towards the ceiling and extend your legs by straightening your knees. Your body needs to form an inverted V. Your toes need to point outwards.
Step 3: Now, move your neck inwards such that your ears are close to your upper arms and you are looking at your knee. Make your chin touch your chest. Hold this position for 15 seconds.
Do this exercise for 1.5-2 minutes.
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Next up: Setu Bandhasana
Pose #3
Setu Bandhasana
Also known as The Bridge Pose.
Instructions:
Step 1: Lie down on your back and stick your lower back on the ground. Keep your arms by your side and bend your knees such that your feet are flat on the floor.
Step 2: Push through your feet and lift your hips up towards the ceiling. Go as high as possible while keeping your shoulder on the floor.
Step 3: Clasp your hands under your back to maintain a balance. Lift your chin up and elongate your shoulders.
Step 4: Stay in this position for 30 seconds and relax.
Do this exercise for 2 minutes.
Next up: Paripurna Navasana
Pose #4
Paripurna Navasana
Also known as The Boat Pose.
Instructions:
Step 1: Sit on the floor with your legs extended in front of you and place your palm near your hips in a way that your fingers point towards your feet. Keep your arms straight.
Step 2: Balance on your tailbone and bend your upper body backwards without curling your back.
Step 3: Keep your feet together and lift them off the floor. Keep your legs straight and go up until your legs are at 45 degrees with the floor. If you cannot straighten your leg, bend your knees to maintain the balance.
Step 4: Extend your arms in a way that they remain parallel with your thighs. Try and keep your lower abs firm and strong. Stay in this position for 15-30 seconds and relax. Repeat.
Do this exercise for 2 minutes. Take breaks wherever necessary.
Next up: Matsyasana
Pose #5
Matsyasana
Also known as The Fish Pose.
Instructions:
Step 1: Lie on your back, keep your arms by your side and your legs together.
Step 2: Bring your palms under your hips and place your elbows close to your abdomens.
Step 3: Cross your legs in a way that your feet cross one another in the middle. Keep your thighs and your knees on the ground.
Step 4: Slowly, lift your chest and head towards the ceiling keeping your crown on the floor. You must balance your body on your elbows. You can use your hand to guide you here.
Hold for as long as you can and relax. Do this exercise for 1 minute. Be careful with the posture. Do not put pressure on your crown.
