A healthy and flat abdomen is vital for all body functions. Your abdominal muscles should be maintained in good condition for overall wellness and physical fitness. A protruding stomach puts pressure on the spine and is one of the main causes for back ache.
You can maintain a firm and taut abdomen by following some easy to perform Yoga Exercises. Though Yoga exercises are safe, but beginners should learn yoga exercises from a yoga expert to avoid any adverse effects. Maintain a gap of 2 hours after your meals before you practise Yoga poses for Abdomen.
4 Best Yoga Exercises For Abdomen
Uttanpada Asana (the Leg Lifts)
To perform this asana- Lie down straight on your back. Place your hands along the sides. Inhale and slowly lift both the legs up to 30 degree. Hold to the count of 5. Exhale and come back to starting position. Relax and repeat 3 times. Gradually increase the holding time to 15 seconds.
You can do this exercise alternately with each leg, if you are suffering from back ache. This yoga exercise works on lower abdominal muscles and it helps to reduce stomach, strengthen the intestines, prevents gas formation and constipation.
Nauka Asana (the Boat Pose)
To perform this asana- Lie down straight on the floor. Place your hands on the thighs. Take a deep breath and slowly lift your head and shoulders. Simultaneously lift both the legs. Your head, arms and feet should be perpendicular to each other.
Fix your gaze towards the toes. Hold the pose for 5 seconds. Slowly go back to starting position while exhaling. You can do 3-4 rounds of Nauka Asana and gradually increase the holding time to 10 seconds.Nauka Asana helps to reduce abdomen and it improves the functioning of your intestines and liver.
Bhujanga Asana (the Cobra Pose)
Bhujanga asana improves the flexibility of abdominal muscles and makes them firm and taut.To perform this asana- Lie down on your stomach. Place your hands near the chest with elbows folded. Keep your feet close together. Inhale and slowly raise your head and shoulders up to the level of your chest.
Bend your head backwards and fix your gaze at the ceiling. Hold the pose for 10 seconds. Exhale and slowly come back to starting position. Relax and repeat to complete 3 rounds. Gradually increase the holding time of Bhujanga Asana to 30 seconds for full benefits.
Dhanur Asana (the Bow pose)
Dhanur Asana prevents shifting of the navel and it removes stomach ailments.
To perform this asana- Lie down on your stomach. Place your hands along the sides and feet close together. Fold your legs and place the feet on your hips.Hold both the feet with your hands, inhale and lift your knees and thighs. Simultaneously lift your head, shoulders and chest. Keep your abdominal part firmly on the ground. Hold the pose for 10 seconds. Come back to starting position while exhaling. Relax and repeat to complete 3 rounds. You should gradually increase the holding time to 30 seconds.You must perform Shava asana after each yoga asana for complete relaxation.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.