Best 13 poses of yoga for abs 2023

1. Mount Pose

Sanskrit: Tadasana

How do I do it

Stand with your feet together or hip-width apart. Lift off the floor through all four corners of your feet. Roll your shoulders away from your ears, pull your shoulder blades down your back, and lift the crown of your head.

Engage your thighs, pull in your belly button, and lengthen your spine. Turn your palms facing the front of the room. Relax your jaw and straighten your eyebrow. Breathe easily.

the benefits

It may look like you’re, well, just standing there, but bear with us. This is the scheme for all other modes. Promotes balance and directs your attention to the present moment.

2. Chair Pose

Sanskrit: utkatasana

How do I do it

Start in the mountain position. As you inhale, raise your arms up, spread your fingers, and stretch your hand up through your fingertips. As you exhale, sit back and down as if you were sitting in a chair.

Shift your weight toward the heels and stretch through the spine. As you inhale, raise and lengthen your arms. As you exhale, sit deeper into the pose.

the benefits

This warm pose (give it a minute, you’ll feel the burn) strengthens your legs, upper back, and shoulders. As a bonus, you’ll have a chance to practice patience as your thighs work hard. Just remember to breathe.

3. Down the dog on a chair

Sanskrit : Uttana Chishosana

How do I do it

Place your hands on the back of a chair with your palms shoulder width apart. Step your feet back until they are in line with your hips, creating a right angle with your body, and your spine parallel to the floor.

Lift through your feet and lift through your thighs. Pull the hips away from the hands to lengthen the sides of your torso. Stretch your outer arms and lengthen the crown of your head.

the benefits

Downward facing dog is the bread and butter of yoga, but it can be challenging for beginners.

This modification shares the same benefits of the classic pose — stretching the hamstrings, opening the shoulders, and creating length in the spine — without all the weight on your upper body.

4. Downward facing dog

Sanskrit: Adho Mukha Svanasana

How do I do it

On all fours, walk your hands 6 inches in front of you. Straighten your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent to bring your weight back to your legs.

Spread your fingers wide, squeeze your hands, and rotate your arms so that your biceps are facing each other. Press your thighs back toward the wall behind you.

the benefits

This classic pose opens your shoulders, lengthens your spine, and stretches your hamstrings. Because your head is below your heart, the soft inversion creates a calming effect.

5. Warrior II

Sanskrit : Virabhadrasana II

How do I do it

Stand with feet width apart, 3-4 feet apart. Slide your right heel out so your toes are pointing slightly inward. Turn your left foot 90 degrees. Line up your left heel with the arch of your right foot.

Bend your left knee at a 90-degree angle, keeping the knee in line with the second toe to protect the knee joint. Extend through your straightened back leg and extend down onto your back foot.

On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades to your lower back. Spread your fingers, palms down. Stare at the front toes. As you exhale, plunge deeper into the stretch.

Pro tip:  To pull your shoulder blades lower back, rotate your palms and face them up. Notice how that shifts your shoulders. Once stable, rotate your palms face down.

the benefits

The “Warrior” pose in its name may not sound very zen, but this standing pose can help calm and stabilize your mind. Stronger than it looks, it also strengthens your legs and ankles while increasing your endurance.

6. Triangle formation

Sanskrit : Trikonasana

How do I do it

Stand with feet width apart, 3-4 feet apart. Slide your right heel out so your toes are pointing slightly inward. Turn your left foot 90 degrees. Line up your left heel with the arch of your right foot.

Keep both legs straight with the floor through your feet. Raise arms to a T at shoulder height. Extend forward with your front arm. When you can’t reach anymore, hang at the front hip.

Pull your front arm down to your lower leg, a foam block, or the floor. Lift your back arm toward the sky and spread your fingers. Take your gaze down to the floor or up at your raised hand.

the benefits

While this pose can be challenging for those  with tight muscles , it will help promote balance, stretch the hamstrings and inner thighs, and create a feeling of expansion in the body.

7. Tree mode

Sanskrit : Vrakasana

How do I do it

Start in the mountain position. Find a fixed point in front of you and stare at it to help you balance.

As you inhale, shift the weight to your left foot and lift your right foot an inch off the floor. With your right hand, bring your foot up to your shin or inner thigh. Avoid placing your foot directly on the knee.

As you exhale, lift off the floor through the standing leg and stretch through the crown of your head. Bring your palms to touch in front of your sternum with your hands.

Pro tip:  To play with your scales, raise your hands up toward the sky in a V-shape. Look up toward the ceiling. If you are an experienced practitioner, you can even try closing your eyes.

the benefits

This pose helps improve  focus  and your ability to balance by strengthening the arches of the feet and the outer hips.

8. Bridge mode

Sanskrit : Setu Bandha Sarvangasana

How do I do it

Lie facedown with knees bent, feet flat on the floor, arms at your sides with palms facing down. Keep your feet parallel and hip-width apart, heels stacked under the knees.

On an inhale, activate it through the legs and buttocks. Press the floor apart with your feet and lift your hips off the floor toward the sky.

If your shoulders are narrow and you want more strength, try gripping the sides of your yoga mat and lifting your hips. You may also want to interlace your fingers under the “bridge” and tuck your shoulders under your chest.

When you’re ready to come down, lift your heels up and slowly lower your hips to the floor, one vertebra at a time.

Pro tip:  To prevent your knees from bending to the side, place a block between your upper thighs. Squeeze it firmly as you lift into the bridge position.

the benefits

This invigorating back spine opens your chest and lengthens your neck and spine. It can calm the mind,  reduce anxiety , and improve digestion. Best 13 poses of yoga

9. The tied ankle position

Sanskrit : Badha Kunasana

How do I do it

Sit on the floor, bend the knees and open them to the side like a book. Join the soles of your feet together while sitting upright.

Place your fingertips on the floor directly behind you and lengthen your spine. You can also stick with your ankles and hinge forward at the hips.

Pro tip:  If you’re feeling stiff, sit on the edge of a blanket to help fold forward.

the benefits

It will give your inner thighs and groin a nice stretch, while the forward bend creates a soothing, cooling effect. Best 13 poses of yoga

10. Sit forward fold

Sanskrit:  Pashimotanasana

How do I do it

Sit with your legs spread out in front of you, with your thighs flat on the floor. Hinge your hips to lengthen your torso over your thighs. Grasp the outer edges of your feet.

Pro tip:  If your hamstrings are tight, grab a strap and wrap it behind your feet. Use the lever to bring your torso closer to your thighs. You can also sit on the edge of the blanket to help you fold it forward.

the benefits

This relaxing fold elongates the back of your body, elongates your spine, and stretches your hamstrings.

11. The position of the corpse

Sanskrit : Savasana

How do I do it

Lie faceup, and bring your legs to the outer edges of your mat, like a starfish. Raise your feet to the sides. Place the arms along the sides, palms facing up. Close your eyes and relax. Best 13 poses of yoga

the benefits

Yes, it’s as simple as it sounds. Every yoga class includes Savasana, which relaxes the entire body and gives you space to absorb the benefits of the practice.

12. Plank Pose

Sanskrit:  Kumbhakasana

How do I do it

Start in Downward Dog. Move forward so that your shoulders stack over your wrists. Draw your navel toward your spine and keep your hips from dropping.

Bring your heels back while extending the crown of your head forward. The ground down in your hands, push the ground farther under you. Lengthen through the arms and widen your chest.

Pro tip:  Get down to your knees if the pose is too intense.

the benefits

Plank Pose is one of the best moves for core strength, as it   strengthens your abdominal muscles and promotes stability. Best 13 poses of yoga

13. The Four Corners Pose

How do I do it

From Plank Pose, roll forward onto your toes. Land through your palms and widen across your chest. Inhale.

On an exhalation, bend your elbows at a 90-degree angle. Keep your thighs lifted toward the ceiling. Imagine extending your tailbone toward your heels as you lengthen through your spine. Hold your elbows in line with your torso. stare forward.

To exit the pose, release your knees to the floor. You can also keep your knees raised and lowered on your stomach for an extra challenge to the muscles. Another option is to lift the downward-facing dog back up and relax.

the benefits

Chaturanga is an essential part of the Sun Salutations, which you’ll find in Hatha, Sivananda, Ashtanga, and Vinyasa yoga classes. Promotes core stability and strengthens your abdominal muscles and triceps. Best 13 poses of yoga

14. Upward facing dog

Sanskrit:  Urdhva Mukha Svanasana

How do I do it

Lie down. Bend the elbows and place the hands on the mat in line with the lower ribs. Hug your elbows in line with your torso. Tuck your toes in and inhale.

As you exhale, push the floor apart like a push-up. Straighten your arms and straighten your arms across the chest, simultaneously moving your hips a few inches off the floor.

Pro tip:  If you suffer from lower back pain or a spinal injury, modify this pose. Keeping your feet on the mat, your toes pointed, and the tops of your feet pressed into the floor.

As you bend your elbows and push up, keep your hips on the floor and roll your shoulders into your lower back. Straighten your arms as much as possible and focus on lengthening your spine. If you feel any pain or pressure, go down slowly onto your stomach. Best 13 poses of yoga for abs 2023