Pelvic Yoga Postures for the Abdominals

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Yoga, an ancient system of holistic health, involves the practice of poses, called asanas in Sanskrit. Numerous of these asanas strengthen the core muscles, also known as the stomach muscles. The core muscles are likewise connected to the pelvic floor muscles, which is a group of muscles on the front side of your body that support your pelvis. Specific yoga postures can enhance the core and pelvic floor muscles. Speak with your health care service provider before practicing yoga.

Boat Pose

Boat position, also known as Navasana in Sanskrit, can strengthen both the pelvic floor and stomach muscles. Begin by sitting on the floor with both legs stretched out in front of you. Lift both legs up to a 45-degree angle and stretch your arms toward them. Lower your upper body to a 45-degree angle so your body resembles a V. Hold this position for at least 30 seconds, rest and repeat two times.

Headstand

Headstand, or Sirsasana, is a complete inversion posture that needs strong core muscles to do effectively. Begin by coming to your hands and knees dealing with a wall. Lower to your lower arms and interlock your fingers. Bring the crown of your visit the floor and place your interlocked fingers at the back of it. Lift your knees off the floor and then straighten your legs into the air till your hips, legs and feet are stacked over your head. Only 25 percent of your body weight need to be in your head. Stay in headstand for three mins. Use the wall for help if required.

Up Plank Pose

Up Plank pose, or Chaturanga Dandasana, looks like you’re preparing to do a pushup. With your toes curled under and your arms straight, form your body into a straight line, like a plank. Keep your neck in line with your spine and hold this position for at least 30 seconds. Take a rest and repeat this pose twice, slowly enhancing the holding time. This posture enhances every one of the core muscles.

Cobra Pose

Cobra position, or Bhujangasana, is an efficient stretch for the stomach and pelvic floor muscles. Begin by laying on your stomach with your arms bent. Put your palms on the mat simply under your shoulders. Now press your hands into the floor and raise your chest up as you align your arms. Keep your shoulders down and your arms tucked into your body. Keep your feet, legs and hips flat on the mat. Hold this position for 30 seconds.