The Yogic Way to Flat, Toned Abs That Aren’t Ripped

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One of the most common yardsticks of a healthy body is a toned abdomen. While men strive to attain the coveted ‘six-pack’, women just wish for a perfectly toned mid-section, with not even an ounce of extra flab. Erratic abdominal crunches are the most common resort in both sexes. Even though crunches definitely do work, they come with some ugly side-effects. According to Michael Yessis, Ph.D, excessive crunches are resulting in hunchback conditions. Yessis, who is a biomechanics and kinesiology specialist, and author of "Kinesiology of Exercise,” strongly advises against crunches, saying that they flatten the lumbar curve, causing the spine to lose its strength.

If you wish to attain the perfect abs, while still retaining the flexibility and strength of your abdominal muscles, yoga might be just what you need. The top ten yoga asanas, which have been found to be most effective in working on the abdominal muscles are:

• Full Boat Pose (Paripurna Navasana)
This pose involves raising the legs up, which tightens the rectus abdominis. When you hold this pose, the rectus abdominis gets stimulated isometrically, which tones the abdominal core, while retaining its flexibility.
• Seated Forward Bend (Paschimottanasana)
This pose works on the muscles in the lower abdomen.
• Bridge Pose (Setu Bandha Sarvangasana)
The bridge pose, and other poses like it, work on both the strength, as well as the flexibility of the abdominal mucscles.
• Revolved Triangle Pose (Parivrtta Trikonasana)

As you twist your shoulders and torso during the revolved triangle pose, the obliques get toned and strengthened.

• Plank Pose
This pose strengthens the abdominal core, while also working on the arms, shoulders, spine and wrists.
• Side Plank Pose (Vasisthasana)

This pose alternately works on the midriff and the obliques.
• Half Moon Pose (Ardha Chandrasana)
While working on the abs, the Half Moon pose also strengthens the ankles, thighs and buttocks, and improves the functioning of the spine.
• Crane Pose (Bakasana)

The Crane pose has an overall effect on the body. It tones the midsection, flexes the upper back, and strengthens the arms, wrists and shoulders.

• Garland Pose (Malasana)
Like some of the previous asanas, this pose also works on strengthening the abdominal core, while retaining its flexibility.
• Marichi's Pose (Marichyasana III)
This asana is a perfect one to conclude the regimen with. It stretches the spine and the abdominal core.

The regular practice of these asanas is sure to get you the abs you have always dreamt of. Practice the asanas twice a week to begin with, gradually increasing the frequency. It is advisable to seek the guidance of a yoga expert initially, to ensure that you are getting the postures right. It is also imperative to balance your yoga practice with a healthy diet and an active lifestyle to achieve the best results for your mind and body. Say goodbye to exerting crunches and embrace yoga to enjoy a toned abdomen, without compromising on its flexibility and your comfort!