Roman’s Recommended Yoga Pose for Ab Muscles & More

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     Manic:  After two C-sections, the abs aren’t what they used to be and I find traditional sit-ups boring and ineffective.

Managed:  Finding a yoga pose that not only strengthens the ab muscles, but also helps the arms, wrists and upper back, too.  Plus, our yoga expert, Roman is back, so here is what he recommends…

Roman says:

The Bakasana (Crane Pose)


*Strengthens arms and wrists

*Stretches the upper back

*Strengthens the abdominal muscles

*Opens the groins

*Tones the abdominal organs

1.  Squat down from Tadasana with your feet shoulder width.  If it isn’t possible to keep your heels to the floor, support them on a thickly folded blanket.

2.  Separate your knees wider than your hips and point your toes in the direction of your knees.  Stretch your arms forward between your knees and towards the floor, then place your hands on the floor and the backs of the upper arms against the inner thighs.  Bend your elbows until they line up just above your wrists.

3.  Snuggle your inner thighs against the sides of your torso and life up onto the balls of your feet.  Begin to lean forward, taking the weight of  your torso onto the backs of the upper arms.  Lift one foot off the floor at a time and feel your abdominal muscles contract to help lift your torso higher.  Try lifting the other foot off the floor as you squeeze your inner thighs tighter to your arms.

4.  Press the inner hands firmly to the floor and (with an inhalation) straighten the elbows.  Seen from the side of the arms are angled slightly forward relative to the floor.  The inner knees should be glued to the outer arms, high up near the armpits.  Once in the stable pose, begin to lift head slightly, without compressing the back of the neck, and look forward.  Then bring the big toes together and using the abdominal muscles, lift the hips and tailbone higher.

5.  Hold for 5 breaths, then lower your feet to the floor.


About Roman:

About Roman Acevedo, Yoga Instructor

Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training.

Read more about Roman on our team bio page. 

What is your favorite yoga pose?  Tell us in the comments section.






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