The First Health Blog Service

Top 5 Yoga Ab Workouts

March 22nd, 2006

Yoga’s not only good for achieving balance, fostering calm, and making you flexible enough to put your leg behind your head, but “it can also build core strength,” says Teresa Kennedy, hatha yoga instructor and founder of Harlem’s Ta Yoga House. “And targeting those abdominal and back muscles can ease lower-back pain.” Do this series of asanas (the Sanskrit word for yoga postures), modeled by Kennedy, three times a week. In as many months you should have a tighter stomach and a more limber back.

The Cobra

Relieves minor backache and tones abs

Step 1: Lie on your stomach with legs and feet together. Plant palms on the floor beneath shoulders with fingers facing forward.

Step 2: Raise upper body by slowly lifting the head and chest, making sure to keep shoulders down. (Pelvis and thighs shouldn’t leave the yoga mat.)

3. Hold pose for 20 to 30 seconds as you take even breaths through your nose. Return to your starting position and repeat once.

Chair Pose

Strengthens abs

Step 1: Stand with legs hip width apart, holding arms straight ahead with palms facing downward.

Step 2: Bend knees and squat as if you’re about to sit in a chair. Be sure to center weight in your heels, and don’t bring hips lower than the knees.

Step 3: Reach forward, and focus eyes straight ahead while inhaling and exhaling through the nose. Hold for 20 seconds. Slowly return to standing position, then release arms.

Wind-Relieving Pose

Stretches spine and aids digestion (which explains the embarrassing name)

Step 1: Lie on your back. As you inhale, pull right knee to your chest. Keep left leg straight and on the floor.

Step 2: Press shoulders and the back of neck into the floor while tightly holding knee. Breathe for ten seconds.

Step 3: Switch sides, holding left knee to chest for ten seconds. Complete set by hugging both knees to chest and holding for ten seconds. Repeat set.

Upward Boat Pose

Strengthens abs, improves balance, and aids digestion

Step 1: Sit on the floor. Bend knees and plant feet on the floor.

Step 2: Inhale, lean back and lift heels off the floor, straightening your legs as much as possible. Extend arms with palms facing down. If this is too difficult at first, you can place your hands under your knees for support.

Step 3: As you hold the pose for 30 seconds, keep your back straight, and make sure your abs are doing the work.

Bow Pose

Strengthens spine and increases lung capacity

Step 1: Lie facedown with forehead on the floor. Part legs, bend knees, then take hold of ankles.

Step 2: Lift upper body and thighs by raising your head toward the ceiling and pressing ankles back against your hands.

Step 3: Balance on your stomach; the goal is to hold the pose without rocking. After 20 seconds, ease into starting position.

COPYRIGHT 2005 Essence Communications, Inc.
COPYRIGHT 2005 Gale Group

Entry Filed under: Yoga