As a practice that tones both your body and mind, yoga can help reduce that spare tire and make you feel good along the way. Yoga offers a variety of postures and alignment tips to help keep you grounded as you rise to new heights. To do this core-strengthening practice and achieve stomach reduction, all you need is a yoga mat and some comfortable clothing.
Engaging the Core
Stand with your feet about hip-width apart and your arms at your sides. Pull your navel in toward your spine and lift the sides of your body as you relax your shoulders down your back. Be conscious that your navel is drawing back in all the poses you do---this is how you tone your belly.
Side Stretches
Inhale, reach your arms overhead and grab your right wrist with your left hand. Exhale, lengthen both sides of your body toward the left. Keep your weight evenly distributed between both feet. Inhale, come up, switch hand positions and exhale, lean to the right. Repeat four times on each side. This will help stretch your obliques and strengthen your core.
Plank Pose
Begin in downward facing dog by placing both hands flat at the front of your mat and walking your feet to the back of your mat. Your heels will most likely be off the floor, and your seat reaches toward the ceiling. After a few breaths, inhale and bring your shoulders forward, directly over your hands into the top of a push-up position. Keep your hips lifted and continue breathing. After 10 seconds, exhale to downward facing dog. Repeat four times. By holding plank pose, you're toning your transverse abdominis, the deepest abdominal muscle, which supports your back and helps you hold in your stomach.
Side Plank Pose
From downward facing dog, step your left foot to the middle of your mat with your toes facing left. Turn your right toes to the left so the outer part of the foot rests on the floor. Place your left hand on your waist and turn your whole body to the left. Keep your hips lifted and your right hand directly under your right shoulder. Hold here or place your left instep either in front of or on top of your right foot. Stretch your left arm to the ceiling and hold for a few breaths. Repeat on the other side. This pose helps strengthen your transverse abdominis and makes your waist thinner.
Boat Pose
Sit on your mat and stretch your legs out in front of you. Bring your knees in toward your chest, clasp your hands behind your thighs and lift your shins so they're parallel to the floor. Hold for as long as feels comfortable. Work toward straightening both legs so you're body is in a V-shape with your arms reaching forward. The boat pose stabilizes your lower back, strengthens all your abdominal muscles and allows for fuller breathing.
Bridge Pose
Lie down and place your feet flat on the floor directly under your knees. Inhale and lift your torso off the floor, keeping your head, shoulders and feet on the ground. Clasp your hands underneath your seat and reach your chest to the wall behind you. Hold for a few breaths, then gently lower. Repeat four more times. Bridge pose stimulates your abdominal organs and aids in digestion.
References
- Yoga Therapy for Reduction of Stomach
- Yoga Abs: Moving from Your Core; Judith Lasater; 2005
- Light on Yoga; B.K.S. Iyengar; 1979
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