Asanas that strengthen the abdominal muscles and help you to relax

This is the last article on stomach disorders and by now you will be feeling a difference. We end today with asanas that contract the abdominal region and stimulate the digestive, circulatory, nervous and hormonal systems. They also strengthen the abdominal muscles and help you to relax. Once again I have to remind you that you need to be diligent, committed and regular in your practice to really see and maintain a change.

Caution: Those with high blood pressure, neck or lower back problems should not practice these or should consult their doctor before doing the exercises.

Exercise 1

• Lie flat on your back your arms on your thighs and inhale

• Exhale and raise your legs and upper body 45 degrees above the ground

• Stretch your arms straight out towards your toes making a ‘boat’ shape

• Hold for 10-30 seconds, breathing normally

• Slowly lower your legs and upper body to start position.

Exercise 2

• Lie flat on your back your hands on your thighs and inhale

• Exhale and raise one leg and the upper body 45 degrees above the ground
• Stretch your arms straight out as in exercise one

• Hold for 10-30 seconds, breathing normally

• Inhale and slowly lower leg and upper body

• Repeat with the other side.

Exercise 3

• Lie flat on your back with your arms by your side and the palms facing down
n Inhale and slowly raise your legs to 90 degrees

• Hold the position for 10-30 seconds, breathing normally

• Exhale and slowly lower your legs to start position.

Exercise 4

• Lie flat on your back your arms beside you

• Bend your right knee to your chest your foot pointing forward

• Interlock the fingers below the knee and bring the knee close to the chest

• Hold the position for a few seconds and relax the back

• Go back to the start position

• Repeat with the left leg, then go back to start position

• Now draw both your knees to your chest

• Hold the position, breathing normally. Try and relax the back

• Come back to start position.