Have the flat stomach And tonica is the goal of everyone, and yoga can prove to be an excellent solution, because some asana they go to stimulate the core; For this reason, we can consider theO Yoga one of the best disciplines to get a strong core. (Read also: Flat belly and sculpted abdominals: myths to dispel on the most effective exercises to have “the turtle”)
Obviously, practicing only yoga is not enough and to lose weight on the belly you need to follow anbalanced feeding And exercise constantly: this is the perfect combo if you want a slender and shape body, and maybe even with sculpted abdominals.
THE Core muscles They go from the back to the sides, and include the abdominal muscles, the pelvic muscles, the muscles in the lower back and the muscles along the sides. These, closer to the bones, the pelvis and the spine, take care of alignment, balance, fluidity and safety in movements.
A strong abdomen is essential to carry out all the main daily activities, and according to one studyworking on the core, posture can also be improved and relieve back pain.
Yoga is effective to strengthen the abdomen, through Stretching positionsbalance, deep breathing and meditation. In fact, regular yoga practice significantly improves flexibility, balance, abdominal strength, muscle strength and resistance.
Remember, like any other exercise routine, it is important to warm up before starting the practice; It is equally important to relax with the laying of the corpse (Savasana) to finish the routine, and breathe deeply during each pose, taking care to never hold back your breath. (READ ALSO Yoga: this is how body and mind transforms from the first lesson onwards)
Here are 8 Asana Yoga That you can insert in your daily routine, to strengthen the muscles of the core and build stronger abdominals.
Dog face down or adho mukha sideways
Perhaps it is one of the most recognized yoga positions, and according to Yoga Journal this Asana rejuvenates, stretches and strengthens almost every part of the body. When performing this pose, the muscles of the upper part of the arms, legs and back work, from the shoulders to the sides. A strong back means a strong core and, in turn, stronger abdominals.
As reported on The Art of Living, this Asana also improves digestion And it can help reduce headache, back pain, fatigue, stress and anxiety.
Here’s how to perform it:
Vasisthasana (Plank)
Few people know that the Plank today like this “in fashion” is actually one of the most fundamental poses in yoga. The benefits of this posture are not only physical: Plank Posta also builds mental resistance and deep concentration: maintaining the pose when the arms begin to tremble is a powerful reminder that you can face the challenges both inside and outside the mat.
In addition to plank base, there are aLTRE two variants:
Plank positions as well as strengthening the spine, shoulders, arms and wrists, improve posture and increase the resistance and strength of the abdomen. In addition, they prepare the body for other more demanding yoga positions.
However, they should be avoided by anyone with the carpal tunnel syndrome O pain in the arm or wrist, since the arms and wrists must bear most of the body weight. (Read also: Bikram Yoga: practice in a heated room does not offer greater benefits)
Position of the dashboard or Phalakasana
As reported on Yoga Journal this is an additional variant of the base plank, below as it performs:
Position of the dashboard inclined upwards or purvottanasana
Another variation of the base plank, and in addition to its ability to strengthen the core, this asana stimulates the thyroid glandimproves breathing and stretches the organs in the abdominal area. Here’s how to practice, according to The Art of Living:
POST OF THE TRIANGLE EXTENDED OR UTHITITA TRIKONASANA
THE’asana of the extended triangle it is performed by standing, and goes to work on central muscleson the arms and legs; In addition, it opens and stretches the spine, the chest, shoulders, sides, calves and groin. Finally, this position stimulates digestion and the organs in the abdomen.
Here’s how to perform it:
(Read also: Try these 10 breathing techniques to do 5 minutes every day to eliminate stress and root you in the present)
Position of warrior III or Virabhadrasana III
This powerful asana Strengthen the muscles of the core, ankles, legs and shoulders. It tones the abdomen and improves flexibility, posture and balance.
Here’s how to perform it:
In the case of beginner, he begins with the laying of the warrior I (ViRabhadrasana i) and the laying of warrior II (ViRabhadrasana II). ViRabhadrasana i It is the first of the three warrior poses, involves the abdominal muscles and the hip joint and helps to strengthen the arms, legs and the lower part of the back. Increases the resistance and prepares for the balance requested in ViRabhadrasana III.
ViRabhadrasana II Strengthen the lower core muscles and prepare the body for the folding backwards. It builds the muscles of the legs and hips and stretches the inguine and shoulders, and it is also beneficial for the cardiovascular system.
Pire of the boat or PariPurna Navasana
Also known as NAUNKASANAthis asana involves almost all the muscles of the abs. But that’s not all, because as reported on Yoga Journal protects the back, stimulates digestion and stimulates the thyroid, the prostate glands and the kidneys.
It is a seat that requires balance the coccyx and bones of the butt. To perform it correctly:
(Read also: Laughter yoga: laughing is good for the body and mind)
Position of the bridge or Setu Bandha Sarvangasana
This asana Activate the core and strengthen the back and wrists. His benefits are infinite because:
The advice for one correct execution:
Your weight will be supported by the shoulders, feet and arms; Keep the pose for 15-20 seconds to a minute, breathing normally, then expand as you slowly release the pose.
Position of the Delfino or Ardha Pincha Mayurasana
According to what reported on Yoga Journal and Shape.com, this Asana works on the abdominal muscles, tone your shoulders and opens the spinestretches and strengthens the arms and legs and is anASANA Antistress.
Location of the locust or Salabhasana
As reported on Yoga Journal, this Asana strengthen the lumbar musclestone the abdominal muscles, opens the spine and improves posture.
To perform it:
For intensify the installationyou can bring your arms behind your back and join your hands, intertwining your fingers. It straightens the elbows and continues to maintain the upper body, the head and the legs raised. With each breath, he always tries to lift them a little higher. Keep the pose for about 10 seconds; Exhale and release.
Start with these poses to work on the core, to see results we recommend that you perform yoga with a regular and constant way. If you suffer from high or low blood pressure, heart problems, back pain or injuries, we advise you to contact a professional, avoiding do -it -yourself. Although yoga is therapeutic, it is a very powerful medium and must be practiced with awareness.
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