Astavakrasana - Yoga Exercises for Abs
The importance of strengthening the abs: The muscles of the abdomen or ‘abs’ (as they are called) are a very important set of muscles. They are called ‘core muscles’ because they are needed for almost any activity that we perform. Sitting, standing up, walking, raising our hands, even the simple act of breathing activates these core muscles.
All muscles are inter-connected. For example, if your abdominal muscles are weak, you are at a higher risk of damaging your lower back.
The abdomen is also the place where we tend to store excess fat, which in the long run can cause high cholesterol and heart disease. It is therefore very important to perform exercises to strengthen these muscles and prevent fatty deposits.
Yoga poses for abs
There are many yoga exercises for abs. The Halasana (Plough Pose), Navasana (Boat Pose), Mayurasana (Peacock Pose) and Nauli (Stomach Churning) are a few of the simple and basic, but very effective yoga exercises for toning the abs. There are many poses which are also incorporated as part of the Surya Namaskar (Sun Salutation).
One of the most effective poses, however, is the Ashtavakrasana or the Eight Angle Pose. It is a very difficult and advanced pose, requiring hand balancing and not usually attempted by beginners.
Any yoga program recommends at least 15 minutes of ab-related poses. But it must be remembered that the main aim of yoga poses is to work all parts of the body in a holistic way so that all parts of the body and eventually the mind also benefits. So, while you are exercising the abs, you are also setting in motion movements which help to detoxify the body, and at the same time you acquire control and grace of body.
Astavakrasana or Eight Angle Pose: In this yoga pose, you balance your body on your hands, while your feet are held up parallel to the floor.
Benefits: This pose stretches the muscles of the back, while at the same time strengthening them and making them more flexible. It also exercises the abs, making them strong and supple. The organs in that region are also benefited. The muscles of the arms, legs, neck and shoulders become more toned.
All muscles are inter-connected. For example, if your abdominal muscles are weak, you are at a higher risk of damaging your lower back.
The abdomen is also the place where we tend to store excess fat, which in the long run can cause high cholesterol and heart disease. It is therefore very important to perform exercises to strengthen these muscles and prevent fatty deposits.
Yoga poses for abs
There are many yoga exercises for abs. The Halasana (Plough Pose), Navasana (Boat Pose), Mayurasana (Peacock Pose) and Nauli (Stomach Churning) are a few of the simple and basic, but very effective yoga exercises for toning the abs. There are many poses which are also incorporated as part of the Surya Namaskar (Sun Salutation).
One of the most effective poses, however, is the Ashtavakrasana or the Eight Angle Pose. It is a very difficult and advanced pose, requiring hand balancing and not usually attempted by beginners.
Any yoga program recommends at least 15 minutes of ab-related poses. But it must be remembered that the main aim of yoga poses is to work all parts of the body in a holistic way so that all parts of the body and eventually the mind also benefits. So, while you are exercising the abs, you are also setting in motion movements which help to detoxify the body, and at the same time you acquire control and grace of body.
Astavakrasana or Eight Angle Pose: In this yoga pose, you balance your body on your hands, while your feet are held up parallel to the floor.
- Stand straight with your feet apart. Lower your head and intertwine your fingers behind you. Breathe in and out a few times.
- Lift your head and stand straight again, with your hands on your hips.
- Turn your feet slightly to the right, and extend the arms, holding them level with your shoulders. Repeat a few times with the opposite side.
- Now bend your right knee and place the right hand on the floor. The left arm should be extended up with the palm facing the floor. Repeat with the other side.
- Kneel down on the floor, with your hands also touching the floor, palms down. Move your feet backward and press the hands down firmly in preparation to taking the weight of the body. Your lower back should be lengthened as much as possible and your hips should be pushed back.
- Lower your body to the floor and then slowly lift your belly and chest up from the floor.
- Now lift your legs off the floor, holding them straight behind you.
- At this point you cross one ankle over the other.
- Hold this position for a while, then come to rest and again repeat with the other side.
Benefits: This pose stretches the muscles of the back, while at the same time strengthening them and making them more flexible. It also exercises the abs, making them strong and supple. The organs in that region are also benefited. The muscles of the arms, legs, neck and shoulders become more toned.