Abs; we all have them. We are all born with abdominal muscles in order to hold our organs in place and keep our body balanced. So, where exactly are they hiding? The truth is, most people can’t see their abs because they are covered by a layer of fat. The yoga poses below will strengthen your core and slim down your waistline while improving your posture. A strong core is important for a confident, upright posture as well as overall balance and stability. Also, remember: 20% of abs are made through exercise and 80% through diet. It’s always good to exercise your core and it will definitely help you gain definition in your abs and you’ll see the best results if you drink lots of water, eat clean natural foods, lower your sugar intake and stay stress-free! Incorporate the following asanas in your daily practice in order to improve your posture and strengthen your core.
1. Plank Pose – Phalakasana
(Hold for 30 seconds – 1 minute)
You’re not the only one if you have a love-hate relationship with this pose. Planks are often used as a warm-up exercise for various types of exercise but it is also an important part of yoga. This is an amazing posture to strengthen the arms, core, spine and wrists. Start out with 20-30 seconds daily and ultimately aim to hold your plank for 1 minute or more. The stronger you get, the longer you’ll be able to hold the pose and slowly but surely, your core will tighten and gain definition.
Begin in Downward Facing Dog and allow your torso to move forward until it is parallel to the mat and your shoulders are positioned over your wrists. Press evenly into the mat through your fingers and spread your shoulders blades away from your spine while engaging your core. Important tip: don’t forget to breathe! This might seem obvious but when our body is under strain, we tend to hold our breath or take short breaths. Deep inhale, deep exhale; so you can receive the full benefits of phalakasana!
2. Dolphin Plank Pose – Makara Adho Mukha Svanasana
(Hold for 1 minute)
Another plank pose? That’s right. This pose is excellent because it takes pressure off of your wrists due to the fact that your forearms are supporting you instead of your hands. This pose is also ideal if you are preparing to attempt a forearm stand; it will strengthen your forearms and shoulders while conditioning your body to support its weight on your forearms. This asana increases bone density, it strengthens the core, arms and chest and it improves posture. However, consider avoiding this pose if you have a shoulder, arm, back or neck injury. Begin in table top position with your wrists directly under your shoulders and your knees under your hips. Slowly bring your forearms down with your hands pressing into the mat and make sure your forearms are still shoulder width apart. Consider using a yoga strap in order to keep your arms the correct width apart from each other. Step your feet back and make sure that your torso is positioned parallel to the mat. Important: make sure your backside isn’t sticking up into the air and your back isn’t arched. Try to keep your back straight and parallel to the mat. Engage your core and push your shoulders away from your neck to avoid hunching. Hold this pose for as long as you can, aiming for 1 minute. You can do this!
3. Side Plank Pose – Vasisthasana
(Hold for 30 seconds each side)
Yes, yes… another plank pose. However this one is great for your obliques which are your side abdominal muscles. Practice this pose daily to get those defined lines on the sides of your abdomen, you know you want ‘em! All jokes aside, the benefits of this pose are multiple; it strengthens the core, arms and legs, it improves balance and it stretches the back of the legs. To enter this pose, begin in Downward Facing Dog; slowly twist your body and stack your right foot onto your left foot so that you are balancing your weight on your left foot and your left hand. Lift your right arm towards the sky or as a modification, rest it on your hip. Engage your core and make sure to press into the mat with the fingers of your left hand as it is supporting your entire upper body and torso. Try to hold this pose for around 30 seconds and switch sides.
4. Boat Pose – Navasana
(Hold for 1 minute)
This pose is fantastic for balance, enhancing digestion, relieving stress and of course, strengthening your core, spine and hip flexors. Plus, it’s fun! Begin in a seated position on the mat with your legs extended in front of you. Using your core, bend your knees and slightly lift your legs off of the mat keeping your thighs at about a 45 degree angle to the mat. Lean back slightly trying to keep your spine as straight as possible. The more you lean back, the more you will feel your core strengthening. Extend both of your arms by your legs making sure they are parallel to the mat. Hold this pose for 1 minute if possible or to add movement to the pose and a more intense workout, you can “row your boat”! To add this Russian Twist modification, simply bring your hands in prayer position by your heart and tap them by your side on the mat alternating sides, while twisting your torso. Hold this pose for 1 minute or if you choose to add the Russian Twist modification, try to complete 15 reps on each side.
5. Balancing Table Crunches Variation – Dandayamana Bharmanasana
(Hold for 30 seconds on each side)
Last but surely not least, this pose is great for improving coordination and focus, balance and core strength. Begin in tabletop position with your wrists stacked under your shoulders and your knees under your hips. Inhale while extending your right arm straight in front of you and simultaneously, extending your left leg. The idea is to make sure your arm and leg are aligned with your spine and create a straight line. You can hold this pose for 30 seconds on each side or for the optional crunches variation, simply bring your right elbow into your chest while bringing your left knee into your chest and then extend them both at the same time; that’s one crunch. Repeat this motion for 30 seconds and move onto the other side. To exit the pose, return your leg and arm back towards your body and from tabletop position, exhale and rest in Child’s Pose.
These 5 asanas are excellent for strengthening your core, correcting posture and improving balance. Try to incorporate them in your daily yoga practice, preferably at the beginning as a warm-up; over time, you will notice that your abs will gain definition and your strong core will allow you to progress in yoga and attempt more advanced poses. These poses have helped me get stronger in order to master a headstand and forearm stand. Be patient and listen to your body; if you feel as if you are putting too much strain on yourself, don’t hesitate to rest in Child’s pose and breathe. In yoga, it’s all about taking pleasure in the journey itself instead of the destination. Immerse yourself in your own unique, beautiful flow.
Stella Versteeg was exposed to yoga early in life from her father – traveling to India to practice yoga with her family. Living in ashrams and being surrounded by the beautiful and intricate Indian culture, from a young age, Stella was able appreciate and learn about the origin of yoga as well as meditation. Stella received her 200 HR yoga training from YogaRenew in 2018. She currently runs a blog, Ride Your Wave Yoga, which shares yoga tips, poses, nutrition, travel and mindfulness. Her goal is to spread honesty, love and awareness about a yogic lifestyle through her blog posts as well as create a supportive, inspired community. She aspires to share as much information as possible about the wonderful lifestyle that yoga has to offer and continuously evolve in her personal own practice.