We are here with a yoga instructor’s top moves tonamasteyour way to a lean waistline.
The muscles in your abdominal region work together with your back to support your spine as you move.
Yoga is an extraordinary exercise to help strengthen and stabilize your core.
Photo: Shutterstock. Design: Eat This, Not That!
We’re here with 10 of the best yoga moves to maintain a lean waistline and boost your fitness.
Cat/Cow
Begin this move in a tabletop position (on your hands and knees).
Align your shoulders over your wrists and your hips over your knees.
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As you breathe in, lift your tailbone and chest.
Breathe out, and arch your spine.
Tuck in your chin, and bring your navel to your spine.
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Align your shoulders over your wrists and your hips over your knees.
Breathe in as you extend your right arm and left leg.
Breathe out, and squeeze your elbow to your knee.
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Repeat this move five to 10 times on each side.
Plank
Once again, begin in a tabletop position.
Bring one foot back, then the next, as you assume a high plank.
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Breathe out as you activate your quads and core and bring your navel inward.
Hold your plank for 30 seconds to a minute, and repeat three to five times.
Lower your forearms to the floor, one at a time.
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Breathe in and push into your forearms.
Exhale as you activate your abs and bring your navel inward.
Hold the forearm plank for 30 seconds to a minute.
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Repeat three to five times.
Place your elbow or hand on the floor below your shoulder.
As you breathe out, activate your core and lift your hips off the ground.
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Your weight should be supported by the hand or elbow on the ground.
Hold the position for 15 seconds to one minute.
Repeat three times per side.
Put your hands behind your knees.
Breathe in as lift your chest.
Breathe out and activate your core by bringing your lower belly inward.
Breathe in and sit back on your sit bones.
Hold the position for five to 10 breaths, and repeat five times.
Chair Pose
Begin standing tall with your feet placed hip-width apart.
Breathe in and raise your arms to the height of your shoulders.
“Inhale, lift your inner ankles by pressing the weight into your outer heels,” Groves instructs.
“Exhale, shift your shins back to move the weight into your heels.
Exhale, and draw your hip points toward your lowest ribs to engage your core and lengthen your tailbone.
Stay or float your biceps by your ears, extending your arms overhead.”
Hold for five to 10 breaths, repeating three to five times.
Spread out your fingers and firmly press into your hand.
Breathe out, tuck in your toes, and bring your pelvis toward the ceiling.
Breathe in as you pull your biceps forward and your triceps back.
Your elbows should be pointed forward.
Breathe out and soften your knees.
Breathe in as you bring your right leg toward the ceiling.
Breathe out and flex your foot while pointing all toes to the floor.
“Exhale, curl your knee to your nose, stacking your shoulders over your wrists.
Inhale, extend your leg up and back.
Exhale, curl your knee to your nose.”
Repeat the exercise five to eight times per side.
High Lunge
Begin in a downward dog split position.
Breathe in and press through the heel that’s raised.
Breathe out as you curl your knee toward your face.
Press the floor away from you and take a step forward, bringing your foot between your hands.
“Hug in with your inner thighs to stabilize.
Keep that core engagement.
Inhale, press back through your back heel to straighten your back knee and engage your quadriceps.
Exhale, isometrically draw your feet toward each other to engage your inner thighs.”
Hold for five to 10 breaths per side.
Balancing Half Moon
Start standing at the front of your mat.
Breathe in and take a wide step out with your right foot.
Breathe out and rotate your front foot 90 degrees to point toward the front of your mat.
Breathe in and bring your arms to shoulder height.
Breathe out as you bend deeply into your front knee.
“Inhale, stack your top hip directly over your bottom hip, and spread your collar bones wide.
If you are comfortable here, turn your head to gaze at your top thumb.”
