The practice of yoga naturally increases core strength and tones the abdominal muscles. Practice daily and you will find that the abdomen is stronger and tighter, and the core is better able to support the body in challenging poses. However, if you decide you would like a little extra strengthening for the stomach, you can add these poses into your regular practice.
Boat Pose
Sit on the floor with your legs extended in front of you. Reach your arms out in front of you, and with your back straight, lean back slightly. Lift through the sternum, broadening the chest. Bend your knees and lift the legs up until the shins are parallel to the floor. You can stay here, or deepen the pose by extending the legs to straight or almost straight. The back should not round. If it does, bend the knees again. Hold here for five to 10 breaths, keeping the abdominal muscles contracted, and release.
Plank
Get into push-up position with your hands directly underneath your shoulders and your feet hip-distance apart. Contract the abdominal muscles, pulling your navel up toward your spine. The hips should stay in one line with the heels of the feet and the shoulders, so that from the side your body is as flat as a plank. Do not let the upper back round. Keep the arms straight but do not hyperextend the elbows. Hold here for 30 to 60 seconds, focusing on keeping the abdominal muscles very tight. If the hips start to sag, release the pose.
Half Moon Pose (Bikram Series)
Stand straight with your arms extended above your head. Interlace your fingers, releasing your index fingers, and press the palms tightly together. Squeeze the upper arms to the ears and soften the shoulders down. Stretch up tall toward the ceiling, and with an exhale, bend at the waist, bringing the upper body over to the right side in a straight line. Do not let the shoulders round. Hold for five breaths and inhale back to center. On your next exhale, bend the body to the left in a straight line. Hold for five breaths and inhale back to center, releasing your hands to your side.
Scale Pose
Sit in a cross-legged position with your back straight and your hands by your hips. Press your palms into the floor, contract the abdominal muscles and lift your legs and bottom away from the floor, supporting the body with your arm strength. Hold here for five to 15 breaths, keeping the abdominal muscles contracted, and then release. Repeat, changing the cross of the legs. If this is too challenging for you, place a yoga block beneath each hand to give you some added lift.
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