Abdominal & Lumbar Asanas:

 Abdominal and lumbar asanas are known to tone and massage the abdominal organs and strengthen the pelvic and lumbar areas. 66666

Makar Asana : The Crocodile Pose

  Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head with both the arms. This is Makarasana that increases the heat of the body.

1. This is beneficial in Asthma.
2. For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful.
3. Abdominal muscles get automatic massage.
4. Those having heart problem, obesity, gas or high blood pressure should not practice it.  Read More...

Plank Pose

Starting on the floor, bring your torso up until the arms are perpendicular to the floor and the shoulders directly over your wrists. Your body is parallel to the floor, similar to a push up position. This is a very active pose, engaging the entire body with many subtle movements. 

Press your outer arms inward, so that they are firm and ensure your hands are grounded into the floor. Secure your shoulder blades against your back, then widen them away from the spine. Press your front thighs up toward the ceiling, so that your legs are not collapsed. Lengthen your body as you bring your tailbone to the sky. Elongate your head and neck looking at the floor, keeping your face soft. Your core is completely engaged.

Boat Pose (Navasana)

Start in a seated position. Bring your legs straight up to a 45 degree angle. Your torso will want to naturally round back. Bring it forward, do not let the spine collapse, engaging your core. Make a "V" shape with your body. Balancing on your sit bones (bottom of the spine), bring the arms forward in a straight line with the shoulders.

Reclining Twist (Supta Parivartanasana)

Lie on your back, with your knees bent and your feet planted firmly on the floor.  Take a few breaths here, then bring your knees to your chest and open your arms long and wide like a T. Ensure that your back is flat and comfortable.  Take a breath and on the exhale, drop your knees slowly to the right as you turn your head and gaze to the left. Take as many breaths as you would like here releasing the lower back. When you feel ready, on an inhale take your knees and head back to center and exhaling both the knees and head to the opposite side. Breath here and release, eventually returning to the starting position when desired