According to author of “Anatomy of Hatha Yoga,” H. David Coulter, yoga positions build up the abdomen section and also energize the body from head to toe. The abdominal muscles include the external abdominal oblique, internal abdominal oblique, transversus abdominis, and rectus abdominis. Certain yoga positions work each of the individual muscle pairs.
External Abdominal Oblique
The external abdominal oblique muscles lie farthest away from your naval on the outer edge of your abdomen. The side-reclining leg lift yoga posture strengthens the external obliques, according to Leslie Kaminoff, author of “Yoga Anatomy.” To feel that muscle action isolated, lie on your right side with both legs extended with both feet flexed. Bend your right elbow and support your head with your hand. Lift your left leg until the sole of your left foot faces the ceiling. If you can, grab hold of your big toe with your right hand and hold the posture for 30 seconds. Release and switch to your left side.
Internal Abdominal Oblique
The internal abdominal oblique is the middle band of your abdominal muscles. The yoga pose head-to-knee forward bend is a seated yoga pose in which one leg is extended and the other knee is bent with the sole of the foot pressed into the extended leg’s inner thigh. The internal obliques of the extended leg are fully worked as you reach for the extended ankle, shin or foot and spin the spine to face the extended leg’s thigh. Try on both sides for 45 seconds each, with your right leg extended and then your left, and notice how the internal obliques are activated.
Transversus Abdominis
The transversus abdominis muscles reach horizontally around the abdominal wall and are the central layer of the abdominal muscles. According to Alisa Bauman, a Pennsylvania-based yoga teacher, the warrior II yoga position strengthens these muscles because they steady the torso and spine. Warrior II is a standing posture. Step your feet 3 to 5 feet apart. Turn your left foot to face forward and pivot your right foot to a 90 degree angle so your right heel lines up with your left toes. Bend your left knee as your ground the outer edge of your right foot firmly into your yoga mat. Extend your arms straight out so your left arm extends out over your left knee and your right toward your back foot. Hold for 30 seconds and switch with your right knee bent. The warrior II yoga position also energizes your abdominal organs.
Rectus Abdominis
The rectus abdominis abdominal muscles are commonly known as the “six pack,” and run vertically from the pubic bone and breastbone. Boat pose is a seated balance yoga posture that fully engages the rectus abdominis and strengthens the abdomen. Sit with your knees bent. Lift your feet from the floor as your balance your weight on your sit bones. Elongate your spine and start to extend your legs straight.
References
- "Anatomy of Hatha Yoga"; H. David Coulter; 2001
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- Yoga Journal: Core Curriculum
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