Whether in advertisements or the media, the image of the body beautiful features a toned, tight tummy. While regular cardiovascular exercise, low-fat diets and strength training have become the bywords of the day when it comes to attaining a strong "six-pack," yoga also deserves a place in the mix. Making yoga exercises a part of your daily routine not only helps raise your consciousness but also can help flatten your belly.
Full Forward Bend
A sedentary lifestyle and childbirth can weaken abdominal muscles. The full forward bend, or paschimothanaasana, aids in reducing a bulging belly by squeezing and toning your abs. Sit on a yoga mat with your legs outstretched and feet four inches apart. Inhale and stretch your arms straight over your head. Like a hinge, bend forward from your hips, placing your hands as close to your feet as possible. Exhale as you hold the stretch. Inhale fresh energy into your body, then slowly exhale. Reverse the movements to resume the start position.
Victory Squat
To strengthen your abdominal muscles and tone your thighs and upper arms, perform the victory squat, or vijaya asana. Stand erect with your feet together and your arms at your sides. Step your right foot to the right with your toes pointing slightly to the sides. Bend your knees slightly as you exhale. Inhale and extend your arms airplane-style. Bend your elbows with your hands pointing toward the ceiling and close your fingers, palms facing front. Hold the pose for four to six breaths, then resume the start position. Widen your stance with each squat.
Gate
The gate, or parighasana, stretches the muscles along your inner thighs and upper body as it tones your arms, legs and abdominal muscles. It places special emphasis on your obliques -- abdominal muscles located along the sides of your midsection -- to trim your waist and shrink love handles. Begin by kneeling with your hands on your hips. Exhale and extend your left leg out to the side. Place your left hand on your left leg and slide it down to your knee. Inhale and extend your right arm over your head. Look up at your raised hand. Inhale and with each exhalation, attempt to slide your left hand down toward your left foot. Hold for four to six breaths, return to center and repeat on the opposite side.
Abdominal Lift
In Sanskrit, uddiyana means "flying up" and bandha means "'lock." The appropriately named uddiyana bandha, or abdominal lift, contracts, lifts and holds your abdominal muscles as it locks in strength and fresh energy. Stand with your feet hip-width apart. Slightly bend your knees. Point your toes slightly out to the sides. Rest your hands on your thighs with your fingers facing inward. Bend slightly at the waist. Inhale deeply, then exhale completely. Lift your abdomen by pulling it upward and inward. Contract your abs and forcefully pump your abdomen in and out. No air should enter or leave your nose or mouth. Continue until you need to take an inhalation. Complete three cycles.
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