With these yoga postures you will be able to tone the abdominal muscles without endangering the back. You will also gain awareness of this great energy center.
In the West there is a tendency to think that tight and strong abs, like those that star in many advertisements, are the key to health and beauty. However, tense muscles achieved by force of abdominal exercises are not synonymous with well-being and can have an adverse impact on health.
When the abdominal muscles tighten, they shorten, pulling others located in the back, which leads, among other muscle imbalances, to a flattening of the lumbar curve. A stiff abdomen can also hinder the energy and functions of this area of the body.
Yoga manages to tone the abdominal muscles and, in this way, the organs of the belly in a natural way. It allows to become aware of the importance of this part of the body at the motor, biological and energetic level.
YOGA POSTURES TO TONE THE ABDOMEN
Any yoga posture or asana involves the entire abdominal area, as it is the center of the physical and energetic body. Some postures tend to strengthen the abdomen more intensely, while others massage it, help to become aware of its importance or stretch it.
In the first group are postures such as the plank (Chaturangasana) or the boat (Navasana). In both, abdominal tension is achieved naturally by aligning the body well, since it must fight the force of gravity. It is important to start with the simplest variants to tone the muscles progressively.
When the abdominal muscles are exercised a lot, any extension posture, such as the bridge (Setu Bandha Sarvangasana) or the cobra (Bhujangasana), is very suitable to stretch the abdominal area, lengthen it and counteract the effort. The stretching sensation is very pleasant and activates the organs in the area.
This series is designed to work the abdominals completely, both from the point of view of strengthening the muscles and from the point of view of balancing energy.
ABDOMINAL BREATHING
Sit on the floor cross-legged, your back straight, and your shoulders relaxed. Rest your hands on your knees and bring full attention to your breathing. When inhaling through the nose, it directs the air towards the abdomen, letting it expand. You will notice how the air seems to reach the pubis.
The diaphragm, which at rest is arched upwards, will press on the organs providing a light massage to the muscles and organs in the area. Exhale gently by releasing the air through your nose. You will feel how, effortlessly, the navel returns to its place. Repeat.
Progressively lengthens the duration of inhalation and exhalation. You can start counting to 3 when inhaling and also up to 3 when exhaling, and go lengthening to 4, 5 … and then descend: 5, 4, 3… Abdominal breathing prevents gastrointestinal disorders, unlocks tensions in the abdominal area and induces relaxation.
THE FISH OR MATSYASANA
Lie on your back, with your legs straight and together. Put your hands face down next to your thighs or below. When you breathe in, arch your back and lift your trunk, pushing up your chest, as if you were starting to stand up.
Press on your elbows to help you. Once you have adopted this position, breathe in again and raise your head carefully to put the crown on the floor, without pressing it too much. The front of the neck and throat will be open and stretched.
Continue with your elbows at your sides so that the chest is also open and the abdomen is stretched. Stay like this for 30 seconds to a minute, and return to the starting position carefully, bringing your chin to your chest. If you need it, you can bring your knees to your chest to relax your lower back.
THE TABLE OR UTPITHIKASANA
Sit with your knees bent and parallel, and your feet flat on the floor. Place your hands, wide open, two palms behind your hips, with your fingers facing forward, at shoulder height. Breathe in, stretching your arms and raising your hips toward the ceiling, so that your knees are positioned at a 90-degree angle, and your hips are in the same line as your knees and shoulders.
Activate the abdomen and feel how the skin of the abdominal area lengthens. Keep your neck in line with your spine, and look up at the ceiling. Only if you do not have cervical problems do you drop your relaxed head back. Breathe for 10 to 20 seconds and go down. Repeat the action 3 times.
TORSION OR ARDHA MATSYENDRASANA
Sit on the floor with your legs together and stretched out in front of you. Bend your right knee and bring the sole of your foot to the outside of your left leg. Rest it on the ground. Exhale and twist towards the inside of the right thigh.
Place your right hand behind your right buttock, and your left elbow on the outside of your right knee. You can look back and fix it on one point. With each inhalation, bring the crown a little further towards the ceiling. With each exhalation, bring the ribs on the left side to the inside of the right thigh. Hold the pose for 30 seconds to one minute. And when you want to undo it, exhale and release the posture. Do the same to the other side.
THE TREE OR VIRKASANA
Standing, with your feet together, bring all your weight to your right foot, bend your left knee and grab your ankle with your left hand. Place the foot, if you can, on the inside of the right thigh, pressing both the foot towards the thigh and vice versa. The toes should point downwards and the knee and thigh should be turned to the left.
If this is too much for you, keep it supported on the calf, but never on the knee, as the kneecap could be injured. Make sure that the coccyx is stretched towards the floor and that the abdomen is activated, although not tense. The center of the pelvis should be directly on the right foot.
Bring your palms together to the center of your chest in a prayer posture and keep your gaze fixed on one point to help you maintain balance. If you want, you can raise your arms towards the ceiling. Hold the pose for 30 seconds to one minute, focusing on gently extending your spine and neck and sitting on the floor with your legs and feet.
With an exhale, lower your left foot to the ground. Repeat the posture to the other side. If you fall during the pose, just start over.
THE CAT I OR BIDALASANA
Reminiscent of a cat stretching, this posture is a gentle and effective way to warm up and stretch the abdominal and back muscles. Crawl, with your knees below your hips and your hands below your shoulders.
Bring your fingers forward and keep your head and neck aligned with the rest of your spine, so that your eyes face the ground between your hands. Inhaling, arch your back by lowering your navel towards the floor. Open your chest and lift your head and chin so that the front of your neck is stretched.
Lift your coccyx to increase the arch in your lower back and keep your shoulders down to stretch your neck.
THE CAT II
Starting from the previous position, while exhaling, bend your back, initiating the movement in the navel and bending your chin towards your chest. Repeat it, alternately arching and hunching the spine between three and six times, coordinating breathing with movement. This is how the muscles of the back and abdomen are mobilized.
THE WARRIOR II OR VIRABHADRASANA II
Start looking straight ahead with your right leg and foot back and out, at a 90º angle and your left foot inward at a 45º angle. With your legs straight, press your heels to the ground.
Put your arms cross, at shoulder height, with your hands outstretched down. Breathing in, stretch your spine upwards and turn your head to look over your right hand. Exhaling, bend your right knee so that it is just above the heel and try to place your thigh parallel to the floor. Sit both feet firmly on the floor. The shoulders should be aligned with the hips.
Try to keep the trunk vertical and centered, with the abdomen firm. Extend your arms in opposite directions, as in the photo, forming a straight line, with your shoulders relaxed. Breathe 3 to 6 times. Repeat it to the other side.
WHY STRENGTHEN THE ABDOMEN
An advanced yoga practitioner has a healthy and strong abdomen, although his practice does not seek that purpose. The abdomen is a soft body that starts below the diaphragm and ends at the pelvic floor. It is delimited by the lumbar and sacrum in its posterior part, by the ribs and hip in the laterals, and by the sternum and pubis frontally.
The abdominal area constitutes the physical and energetic center of the body. It joins the trunk with the lower extremities and, in addition to making possible the movement of most of the skeleton, allows numerous organic functions and concentrates a lot of energy.
Inside it houses the organs and viscera responsible for digestion, assimilation, elimination and procreation. That is: stomach, intestines, liver, pancreas, spleen, kidneys and ovaries. The abdominal muscles protect and support them.
THE ABDOMINAL MUSCLES: FOUR LARGE GROUPS
There are four muscle groups that act as a “corset” in the abdominal area: the anterior recti, the transverse and the external and internal obliques. It is important to understand how these muscles of the abdomen work in order to use them mindfully.
- The recti of the abdomen are the most superficial. They extend from the pubic bone to the sternum and form the so-called “chocolate bar”. They stabilize the pelvis with the rib cage, allow flexion of the spine, tighten the abdominal wall or compress the abdominal contents when necessary.
- The external and internal obliques are located on the sides of the waist. The external ones extend diagonally below the skin, while the internal ones lie below the external obliques, and their fibers also extend diagonally, but in the opposite direction. It is a set of muscles that allow twisting movements. When, for example, we turn to the left, the right external oblique and the left internal oblique act to bring the right shoulder closer to the left hip.
- The transverses are the deepest abdominal muscles. They are almost attached to the viscera, only separated from them by a fascia. They are lined with two layers of abs and extend horizontally around the abdominal wall. Therefore, when contracting, they narrow the contour of the waist. They support the organs and facilitate breathing.
THE BELLY, AN ENERGY CENTER
The abdominal area is considered a powerful energy center. It is given special recognition as it is where body and spirit are believed to converge. In fact, this area is now considered a “second brain” because of the neurotransmitters produced in it.
In this part of the body, between the navel and the stomach, the third chakra (manipura) is located, regulating the will, the sense of control and coordination. When this chakra is strengthened, the ability to decide and develop is greater.
According to Ayurveda, here is born the force that drives to act and from here the purifying processes of the organism are directed.
If it weakens, insecurities, obsessions, decay, dispersion or disorientation appear.
In yoga practice, two energy locks (bands) located three fingers below the navel (udiyana) and on the pelvic floor (moola), respectively, are activated to stimulate and maintain energy located in the solar plexus and perineum.
They are two closures that prevent it from dispersing or losing. The activation of the bands is achieved by mobilizing the lower abdomen along with the pelvic floor. In different yoga disciplines, bands are activated in postures and breathing techniques.
THE BEST YOGA POSTURES TO MASSAGE THE ABDOMEN
To achieve a good massage in the muscles, as well as in the organs of the abdomen, postures that involve flexing the trunk forward are recommended, such as the clamp (Paschimotanasana) or the vertical clamp (Pada Hasthasana). In addition to relaxing the muscles of the abdomen, they favor the cleaning of the organs, digestion and evacuation.
In any twisting, the abdominal organs and muscles are also the main nucleus of movement. Torsions have traditionally been used as a remedy to kick-start the digestive system. By rotating the abdominal area, pressure is created on the stomach, small intestine and large intestine that helps eliminate toxins and relieve inflammation.
Another group of postures in which abdominal awareness and activation is essential, and in turn is strengthened, are the balance postures. Being in the center of the body, the abdomen is basic to maintain balance in postures such as the tree (Virkasana) or the crow (Bakasana).
HOW TO PRACTICE THEM
These tips should be taken into account:
- With intensity and without forcing: It is common to practice yoga postures with the same intensity, impetus and strength as traditional abdominal exercises. However, this usually causes decompensation in the different muscle chains, with tension effects on the neck, lumbar and dorsal, as well as on the hips, sacrum, buttocks and ischiums.
- Without contracting: In a yoga session, it is important to maintain awareness in the abdomen but not contract it.
- Activating the bands: Slightly activating the bands, if necessary, helps protect the spine and energize the abdominal area.
By using the muscles of the abdomen as stabilizers, the ability to move is improved, not only during yoga practice but on a day-to-day basis.
UDDIYANA BAND: THE HYPOPRESSIVE ABS OF YOGA
Long before you heard of hypopressive abdominal exercises, yoga already included them, by activating what is known as Uddiyana band (energy lock of the abdomen). You can perform a very simple exercise.
- Standing or sitting, breathe in and, when exhaling, lightly push on the abdominal wall to make sure you get all the air out.
- Perform a “false” inhalation (without taking air), bringing the navel towards the diaphragm, below the rib cage.
- You will notice how it lifts and massages the abdominal area.
- Hold for a few seconds, soften your abdomen and inhale.