7 Yoga Poses for Prone Position – Strengthening the Abdominal Region

Yoga poses in the prone position involve lying on your belly with your chest and abdomen facing the ground. This position allows for a unique set of yoga poses that offer several benefits for the body and mind.

Practicing prone poses in yoga can strengthen the back muscles, improve posture, increase flexibility, and open the chest and shoulders. These poses also promote deep breathing, relaxation, and a sense of grounding.

These poses stretch the front of the body, including the chest, abdomen region, and hip flexors, helping to alleviate tension and tightness as well as promote spinal flexibility and mobility, reducing stiffness and relieving back pain.

Additionally, prone yoga poses can have a positive impact on the respiratory system. By opening the chest and expanding the lungs, these poses improve lung capacity, increase oxygen intake, and promote better respiratory function.

Prone Yoga Poses To Strengthening the Abdominal Region

Here are some examples of yoga prone poses and their benefits:

Bhujangasana (Cobra Pose)

This pose involves lifting the chest off the ground while keeping the legs and pelvis grounded. It strengthens the back muscles, opens the chest, and improves spinal flexibility.

Lie on your belly with your legs extended and palms placed under your shoulders. Inhale as you gently lift your chest off the ground, keeping your elbows close to your body. Hold the pose for a few breaths, lengthening your spine and opening your chest.

Bow Pose (Dhanurasana)

Bow Pose stretches the entire front body, opens the shoulders, improves digestion, and strengthens the abdominal region.

Start by lying on your belly with your arms by your sides. Bend your knees and reach back to grasp your ankles. Inhale as you lift your chest and thighs off the ground, drawing your shoulder blades together. Hold the pose for a few breaths, feeling the stretch in your front body.

Reverse Corpse Pose (Advasana)

This prone yoga pose involves lying flat on your belly with your arms extended in front of you. The position of the arms and shoulders in Advasana allows for a gentle opening of the chest, which can help improve breathing and lung capacity. It can also counteract the effects of rounded shoulders and improve posture.

Lie flat on your belly on a comfortable surface, stretch your legs out behind you, keeping them hip-width apart and extend your arms straight in front of you, keeping them shoulder-width apart and palms facing down. Relax your forehead on the ground, close your eyes and take slow, deep breaths.

Crocodile Pose (Makarasana)

Crocodile Pose is a resting pose that promotes relaxation and relieves stress. It involves lying on the belly with the head resting on the hands, allowing for deep breathing and a release of tension in the back and shoulders.

Lie on your belly with your legs extended and your forehead resting on your stacked hands. Relax your whole body, allowing your breath to deepen and your muscles to release tension. This pose promotes deep relaxation and is often used as a resting position.

Snake Yoga (Sarpasana)

This is a yoga posture that mimics the shape of a snake. The pose opens the chest and shoulders, expanding the chest and improving lung capacity. It can help alleviate tightness in the chest and shoulders caused by poor posture or sedentary lifestyles. Also, Sarpasana stimulates and massages the abdominal organs, promoting better digestion and overall digestive health.

Start by lying flat on your belly. Inhale and gently lift your head, chest, and abdomen off the ground, Use your core and back muscles to support. Keep both hands behind just above the hips and entangled fingers into each other. . Legs should remain grounded. Keep your shoulders relaxed by straightening your arms as much as comfortable.


Prone yoga poses focus on strengthening the back muscles and stretching the front of the body by improving posture, increasing flexibility, reducing stiffness & back pain, and opening the chest and shoulders.

Some common yoga poses in the prone position include Cobra Pose (Bhujangasana), Locust Pose (Salabhasana), Bow Pose (Dhanurasana), Snake Yoga (Sarpasana), and Crocodile Pose (Makarasana).

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