Pelvic Yoga Postures For The Abdominals

Yoga, an ancient system of holistic health, involves the practice of poses, known as asanas in Sanskrit. Many of these asanas strengthen the core muscles, also known as the abdominal muscles. The core muscles are also connected to the pelvic floor muscles, which is a group of muscles on the front side of your body that support your pelvis. Specific yoga poses can strengthen the core and pelvic floor muscles. Consult with your health care provider before practicing yoga.

Boat Pose

Boat pose, also known as Navasana in Sanskrit, can strengthen both the pelvic floor and abdominal muscles. Start by sitting on the floor with both legs stretched out in front of you. Lift both legs up to a 45-degree angle and stretch your arms toward them. Lower your upper body to a 45-degree angle so your body resembles a V. Hold this pose for at least 30 seconds, rest and repeat twice.

Headstand

Headstand, or Sirsasana, is a full inversion pose that requires strong core muscles to perform properly. Start by coming to your hands and knees facing a wall. Lower to your forearms and interlock your fingers. Bring the crown of your head to the floor and place your interlocked fingers at the back of it. Lift your knees off the floor and then straighten your legs into the air until your hips, legs and feet are stacked over your head. Only 25 percent of your body weight should be in your head. Stay in headstand for three minutes. Use the wall for assistance if needed.

Up Plank Pose

Up Plank pose, or Chaturanga Dandasana, looks like you are preparing to do a pushup. With your toes curled under and your arms straight, form your body into a straight line, similar to a plank. Keep your neck in line with your spine and hold this pose for at least 30 seconds. Take a rest and repeat this pose twice, gradually increasing the holding time. This pose strengthens all of the core muscles.

Cobra Pose

Cobra pose, or Bhujangasana, is an effective stretch for the abdominal and pelvic floor muscles. Start by laying on your stomach with your arms bent. Place your palms on the mat just under your shoulders. Now press your hands into the floor and lift your chest up as you straighten your arms. Keep your shoulders down and your arms tucked into your body. Keep your feet, legs and hips flat on the mat. Hold this pose for 30 seconds.