Strong and trim abdominal muscles demonstrate hard work and dedication to maintaining a fit body. But the three major muscles comprising the abdominal girdle quickly respond to any effort made to achieve tone. Crunches, although effective, often strain the neck and back. Yoga exercise offers a gentler approach to building strong abdominal muscles. Fernando Pagés Ruiz in Yoga Journal magazine suggests several poses for strong, healthy abs.
Camel Pose
Camel pose requires learning how to breathe with the diaphragm's movement restricted. You may wish to have two yoga blocks on either side of the mat for proper positioning. Begin by kneeling on the mat. Knees and feet should be shoulder-width apart. Put your hands on your hips, and push them forward, while dropping your head and back into a backbend. Your hand strength should assist in keeping your thighs at a 90-degree angle to the floor. Take short, small breaths while your diaphragm adjusts to a restricted movement. Hold the pose for a slow count of 30. If possible, without losing your alignment, put your hands on the backs of your heels. You may also place blocks on the sides of your ankles and put your hands on those. This pose especially works on the lower abdominal muscles and will get easier over time.
Boat Pose
This pose not only tones the abdominal muscles, it increases circulation and improves digestion according to "Yoga and Pilates for Everyone." Begin by sitting on the mat, and extend your legs in front of you. Place your hands flat on the mat at your sides. Bend your knees, bringing them towards the chest and lifting your feet off the mat slightly. Straighten your legs, keeping your knees to your chest. Your feet should be about 60 degrees off the floor. Stretch both arms forward, and bring your hands next to the outside of your knees. If necessary, you may grasp the underside of the knees to maintain stability in the pose. Hold this pose for a slow count of 30 as well.
Wheel Pose
An intense backbend is the easiest and most efficient way to describe this pose. Lie flat on your back on the mat. Bend your knees and place your feet hip-width apart. Lift your hips and back off the floor while maintaining shoulder-to-floor contact. Raise your arms, bend them back and place the hands on the floor behind you at shoulder level. Tuck in the fingers just under the tops of your shoulders. In one smooth motion, lift your upper body off the floor and let your head drop naturally between your shoulders.
Wheel pose strengthens and lengthens the stomach muscles by the static stretching of the abdominals. If you feel discomfort while performing a backbend without support, try doing one over a yoga ball. These large props make many poses easier while still providing the same benefits. If you wish to increase the difficulty factor, try lifting one leg straight up in the air while maintaining balance with strong abdominal and leg muscles. Build up to holding this pose for a slow count of 30.
Cobra Pose
The cobra pose gives a wonderful workout to your mid and upper abdominal muscles. Lie face down on your mat, and place the hands on the mat at shoulder level. Push your body up with your hands, keeping your hips on the floor. You should have a nice arch to your back. Drop your head back and feel the stretch. Hold this pose for a slow count of 30.
References
- Yoga Journal: Forget Six Pack Abs: Healthy Abdominal Muscles Are Strong, Not Hard
- "Yoga & Pilates for Everyone"; Françoise Barbira Freedman, Bel Gibbs, Doriel Hall, Emily Kelly, Jonathan Monks and Judy Smith; 2006
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