Yoga Teacher Training Forum

One point to mention that I learned when taking a yoga certification course from Aura for CEUs: There are many asanas in Hatha Yoga which emphasis strengthening this core area such as the Angular posture where both legs and upper body are lifted while balancing on the buttocks. The Bow or Locust posture uses compression of the abdomen to increase circulation and vitality of the area.

Though more specific practices such as Abdominal retraction Uddiyana bandha and Recti isolation Nauli are considered to be the most effective exercises for the abdomen. Abdominal retraction is performed standing slightly bent over with the arms supported by bent legs. The lungs are emptied quickly as much as possible. Then still holding the breath, expand the thoracic cavity. This will raise the diaphragm creating a slight vacuum in the abdominal area compressing it all. The release and inhalation should then be slow and gentle.

Recti isolation is practiced after mastering Abdominal retraction. While the abdomen is retracted and the lungs are still empty, a conscious effort is used to move either side of the rectus abdominus muscle out at different times. The right or left side may stick out while the other is retracted or both side could be pushed out. In Lateral rolling a wave-like motion is created when the different sides are contracted rhythmically.

The liver, bandaged in fascia and situated directly underneath the diaphragm is powerfully affected with diaphragmatic breathing. Fascia is connective tissue that is highly composed of electrolytes. Through this network of connective tissue Qi or Prana, the electricity in our bodies, is able to reach all areas of the body.