There are several easy yoga stomach exercises that can help reduce abdominal fat and decrease the chances of heart disease, heart attacks, and even stroke. Yoga exercises are practiced not only for their physical benefits, but also for their effects on our spiritual development. Yoga, in itself, is a spiritual practice. The word literally means to join or unite. By practicing yoga, you are uniting your physical and spiritual bodies.
There are yoga poses that target every part of the body. In this article, we will concentrate on yoga stomach exercises specifically. These are not advanced poses, but are targeted toward the absolute beginner. When practiced on a regular basis, these exercises will flatten your tummy, and make you feel great emotionally and physically. If you are very overweight, make sure to consult a doctor before beginning any exercise program to make sure it is safe for you.
Abdominal Lift – Uddyiana Bandha
The abdominal lift is one of the easiest yoga stomach exercises. It consists of two separate parts, and can also be performed for internal cleansing. Uddyiana Bandha is considered one of the quintessential yoga exercises and is known for its ability to influence psychic development.
- Stand with the feet about one foot apart, with knees slightly bent.
- Lean forward from the waist and place hands just above the knees.
- Inhale deeply while pushing the abdomen forward, then exhale, pulling the stomach in. Do not take another breath.
- Pull the stomach in even farther, and hold your breath for about ten seconds.
- Inhale deeply while pushing the abdomen forward again.
- Exhale, pulling the stomach in, but this time, rapidly push the stomach in and out ten times before taking another breath.
The abdominal lift has many other benefits in addition to reducing abdominal fat and strengthening the abdominal muscles. It also massages and tones the internal organs in the abdominal area. It massages and strengthens the heart, improving circulation and decreasing the risk of heart attack, and relieves constipation, gas, liver problems, and indigestion.
CAUTION: This exercise, like many other yoga stomach exercises, should not be practiced if you are pregnant, or have a serious hernia or other abdominal problems.
Bending Forward Position – Hastapaddsana
The word “Hastapaddsana” is not a literal English translation. The word “hasta” means hand, and the word “pada” means foot. However, this is one of the best yoga stomach exercises for beginners. It should be performed slowly without jerking the body.
- Stand straight with the feet together and arms hanging loosely at your sides.
- Inhale deeply and raise the hands above your head, keeping the elbows straight.
- Exhale while leaning forward until you can touch your toes with your fingers, or as far as you can comfortably move in this position.
- Hook the big toe with the second and third fingers, with the thumb outside. If you cannot reach your toes, grab the ankles or calves.
- After exhaling completely, press your head to your knees, keeping the knees straight. At first, you might not be able to complete or hold this pose. Get as close as you can, comfortably.
- Hold the pose for two to ten seconds, and then return to a standing position and take a deep breath, in and out. Repeat the exercise twice.
Hastapaddsana is one of the most invigorating yoga stomach exercises. It reduces sluggishness and abdominal fat, and relieves constipation and gas. It also stretches the sciatic nerve and hamstring muscles. Gradually increase the repetitions to five, once you become comfortable with the exercise.
Body Raising Pose – Arohandsana
This is another of the easy yoga stomach exercises that can be performed by most people, regardless of fitness level. It is a lying pose, which makes it more comfortable for people with considerable extra weight.
- Lie flat on the floor.
- Interlock the fingers and place hands behind your head, just above the neck.
- Take a deep breath and at the same time, raise the head, shoulders, and legs off the floor, keeping the knees straight.
- Hold the pose for a few seconds, while holding your breath. Then, exhale and slowly return to the beginning position. Repeat the exercise once more.
\Arohandsana is an excellent exercise for reducing abdominal fat and strengthening the abdominal muscles, pelvic region, and back and shoulders. It also relieves constipation and gas.
CAUTION: This exercise is strenuous and should not be performed by pregnant women, or women with serious reproductive disorders.