Yoga Poses

Yoga Poses for Flat Abs:-

1. Warm-up: Reclining big toe hold (supta padangustasana)

Lie flat on your back, legs extended, feet flexed, and arms at your sides, palms facing down. Bend your left leg into your chest, pulling the shin with both hands. Then grab your left big toe with your first two fingers and thumb of your left hand and lengthen the leg as much as you can while keeping both shoulders and hips on the floor. Next, wrap your right hand around the outside of left foot, shift your hips to the left, and extend your left leg across your body, reaching for the floor. Your hip will lift, but keep both shoulders on the floor. Reach that leg as far as your can, then turn your head and look over your left shoulder. Hold for five to seven breaths. Gently lift your leg, lower it back down to the floor, and repeat on the opposite side.

2. Boat pose (navasana), variation

Tones rectus abdominis and obliques
Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.

3. Bridge pose (setu bandha sarvangasana), variation

Tones glutes and back
Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor. 

4. Bridge pose (setu bandha sarvangasana), variation

Lift your right foot off floor with the knee bent, drawing it toward your face. Straighten the right leg in the air. With the right foot, draw small circles clockwise and counter-clockwise. Replace your right foot next to your left one. Release your spine lowering one vertebra at time. Repeat with the other leg. 

5. Belly crunch and half boat

Tones rectus abdominis and transverse abdominis
Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (aka reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.