Here are some yoga exercises that will help you in tummy reduction:
The High Plank
1. Start on all fours in cat position with your hands right below the shoulders and your knees pelvis width apart.
2. . Extend your right leg straight back, tucking the toes under. Do the same on the left and then press both heels back and away from you. Create maximal length in your body, by also extending the crown forward.
3. Keep your chin tucked back to align the neck with the rest of the spine.
4. Pull your belly button in close towards your spine and slightly tuck the pelvis under, staying supported with the lower abdominal muscles.
5. If your alignment doesn't feel good and this is too challenging, slowly lower the knees to the earth for the easier modification. Feel strong in the pose and maintain the form, holding it for 5 to 10 breaths.
6. Upon completion, relax in the child's pose with the hips back to the heels and the forehead resting to the ground. Arms weigh heavily along side the body with palms to the feet. Rest and breathe.
1. Start on your tummy with your arms along side your body, palms flat to the ground beside your hips. Your feet can rest with the big toes touching and ankles falling away from one another.
2. Extend your chin forward with a long neck, without stressing your neck. Contract your abdominal muscles, inhale and on an exhale press your palms into the ground, lifting your chest and head up. Inhale at the top of the movement, then exhale and slowly come down. Repeat this exercise 3 times.
3. Next, extend your arms out from the the body like an airplane, with palms facing down. Again, your chin starts positioned to the ground. Contract your abdominals, inhale and as you exhale lift your arms, chest, head and legs up. Inhale at the top of the movement, then exhale to slowly release down. Repeat this exercise 3 times.
4. Finally, reach your arms up overhead with your palms shoulder width apart, still facing down. Retract the shoulders back from the ears. Connect the hip bones to the ground and contract your tummy. Inhale and as you exhale, lift your arms, chest, head and legs off the ground. Continue to breathe here and work at keeping the feet close together. Hold for about 5 breaths, then gently release to the ground.
5. Contract your abdominal; lift the hips and shift back to the child's pose for a lower back stretch. It may feel nice to shuffle the hips from side to side in this position
1. Start on your tummy with your palms close to the chest, finger tips in line with the top of your shoulders. Roll the shoulders back and down from the ears and extend your chin forward with a long neck. Be cautious not to strain the neck. Touch the big toes together, then relax your heels and legs.
2. Contract your abdominal muscles and inhale pressing your palms into the ground. As you exhale use your lower back muscles to lift your chest and head up. Inhale at the top of the movement, then exhale and slowly come down keeping your spine long. Repeat this exercise 3 times, coming up a little higher each time. Make sure your back is doing most of the work, the arms are only helping about 20%..
3. Finally, on your fourth cobra, lift up and hold there to breathe about five cycles of breath. Look up and do your best to keep the posture without struggling. Find your 'edge' in the pose where you are not over-working or under-working. When you are ready to come out, slowly release down.
4. Contract your abdominals, lift the hips and shift back to the child's pose or the rabbit for a lower back stretch.
The Dancing Cat:
1. Start on all fours in the cat, with palms under the shoulders and knees under the hips.
2. Tuck your toes under if it feels comfortable for you.
3. . Exhale as you tuck your pelvis under and round your spine to touch your right knee towards your forehead. (Try to point your the toes of your R foot and keep the foot off the floor).
4. 4. As you inhale, look up and extend the R leg back, lifting the leg as high as comfortable. (Point the toes away from you).
5. On the next exhale, round the spine again, drawing the head towards your R knee.
6. Try to move in a fluid and continuous motion.
7. Keep your arms straight and push your palms firmly into the floor as you move through the transition.
8. Continue with these movements, working with the breath for about 5 times with each leg.
9. If you are a beginner, you may want to rest in the child's pose before moving onto the left leg.
10. . Remember to rest and relax after both legs, in the child's pose.
1. From resting on your tummy, reach behind you and hold on to the outside of both feet or ankles if you are more flexible.
2. Press your pelvis into the ground and contract your abdominal muscles to support your lower back.
3. Inhale, and as you exhale slowly lift your, chest, head and knees up off the ground. Breathe.
4. As you breathe, press your feet firmly into the palms.
5. Caution your neck by lengthening it and reaching up from the crown of your head.
6. Work the shoulders open and after 3 to 5 breaths release to the ground.
7. Contract your core muscles and push back to rest in the child's pose or rabbit pose.
1. Start sitting on your heels, with the knees slightly open and your palms flat on the ground behind you.
2. Keeping the chin to the chest, inhale and as you exhale squeeze your buttocks to lift your pelvis, bringing the hips up over the knees. (If there is minimal movement due to tightness in the quadriceps, then stay here and breath).
3. Breathe and work at pressing the pelvis forward, walk the palms carefully towards the heels and try to place the hands firmly into the heels for extra lift.
4. Open your chest by rolling back through the shoulders, then let the head rest all the way back if it feels OK for you. DO NOT hold the head part way up, as it is stressful for the neck.
5. Hold it in this position and breath into your areas of tightness for about 5 breaths.
6. To carefully come out of the posture, find your palms to the ground behind you again, walk them away from you and let the buttocks rest to the heels.
7. Slowly roll towards the child's pose, by leading the chest/heart forward and leading the head follow. Rest here as long as needed to let the energy subside
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(Rated by 3 Council Members)