YOGA POSES REDUCE BELLY
YOGA FOR ABS & STRONG CORE
If you are interested in yoga for abs and you want to know all the yoga poses that can help you build strong core and killer abs, you are in the right place. Yoga provides us with many practices that can help us keep these areas of the body in shape, and in this article, you will discover how to perform one of the best yoga poses at home suitable for practitioners of all levels.
The benefits of having a strong core will not only help you get ripped body and killer abs but it will also have a positive impact on your overall physical well-being. Abdominal strength is also extremely important for weight lifting: in fact, if the abdominals are strong, the lumbar area is more protected and the risk of injury is reduced.
During abdominal exercises, a specific area of the brain called the “cerebellum” is stimulated, which influences coordination, cognition of space, and balance. These exercises are not just for training the body, but also the brain. That is why, if you like sports where good hand-eye coordination is required, such as baseball, basketball, soccer or tennis, it is worth working on your abdominal muscles. Abdominal exercises produce different beneficial effects for our bodies.
The muscles in the abdomen enclose, support, and protect some of our body’s most important organs, such as the liver, intestines, and stomach..
DIFFERENT POSES FOR STRONG AND TONED ABDOMEN (YOGA POSES REDUCE BELLY)
SUPTA VAJRASANA – THE SUPINE THUNDERBOLT POSE
This asana is very effective for the lower body, especially for the lower abdomen. It helps in the proper digestion of food and is very effective to remove fat from the lower abdomen. This asana helps in stretching the lower part of the stomach, which activates the large intestine, relieving constipation. Displacement of the naval is removed and it is also beneficial for the kidneys.
BENEFITS OF SUPTA VAJRASANA:
- Lubricates and increases circulation to joints
- It strengthens and lengthens abdominal muscles
- It relieves lower back pain
- This pose slims and tones thighs, firms calf muscles, and strengthens the abdomen
- It helps conditions of sciatica, gout, varicose veins, and rheumatism in the legs
- It improves breathing capacity due to chest wall expansion
- It improves blood circulation in the lower back, abdomen, and pelvic regions
- Enhances digestive and elimination capacities
- It helps to correct structural deformities of the back, neck, and shoulders
ADHO MUKHA SVANASANA (Downward-Facing Dog Pose – YOGA POSES REDUCE BELLY)
ADHO MUKHA SVANASANA
This asana, even if at first it may seem difficult, is a real cure because it is complete: because it works on whole body
HOW TO DO Downward-Facing Dog Pose? YOGA POSES REDUCE BELLY
- [Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
- Curl your toes under and push back through your hands to lift your hips and straighten your legs.]
- Spread your fingers and ground down from the forearms into the fingertips.
- [Outwardly rotate your upper arms to broaden the collarbones.
- Let your head hang and move your shoulder blades away from your ears towards your hips.
- Engage your quadriceps strongly to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.]
- Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
- [Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses.]
- Do not step the feet toward the hands in a down dog in order the get the heels to the floor.
- If you feel an excessive weight on your wrists or too much tension on the back of your legs, bend your knees slightly and exhale
PREPARATORY POSES FOR DOWNWARD-FACING DOG – ADHO MUKHA SVANASANA
Plank Pose
Uttanasana
CAUTIONS AND CONTRAINDICATIONS:
By keeping the head lower than the heart, the heartbeats slow down and increase the blood supply to the brain, thus calming the mind.
KUMBHAKASANA (THE PLANK)
[The plank is an excellent abdominal and core exercise.]It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.
is the best way to strengthen your core.
[As simple as it looks, its benefits are immense. It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.
BENEFITS DOWNWARD-FACING DOG: Not only does a solid core look good, but more importantly, it helps to stabilize, balance, and power the body during just about every other activity. ]
Core strength is the basis for all coordinated and powerful athletic movements.
The plank exercise can be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but engaging a range of muscles does boost your calorie burn a bit.
How many calories are burned depends on your weight and how long you hold the plank. [Typically, a 150-pound individual will burn about 3 calories a minute holding a plank.
HOW TO DO DOWNWARD-FACING DOG?
- Begin in the plank position, face down with your forearms and toes on the floor.
- Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.]
- Engage your abdominal muscles, drawing your navel toward your spine.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- This is the neutral spine position.
- Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
- Hold this position for 10 seconds. Release to the floor.
- Overtime work up to 30, 45, or 60 seconds.
CAUTIONS AND CONTRAINDICATIONS :
- You should not do planks if you have a shoulder injury.
- If you feel shoulder pain, end the exercise. ]
In pregnancy, there is a concern for placing stress on the abdominal wall. It may be best to modify the plank and do a side plank or an incline plank.