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On a more subtle level, the abdominal area is where the body’s ‘fire’ is situated. Karen Nicoll investigates, and offers a special abdominal asana series.
The Manipura chakra, also called ‘the fire’ or agni centre, is the energy centre located in the solar plexus area. Manipura means ‘city of jewels’ and ideally is radiant with vitality and energy. This is the centre of prana or energy in the body, where the upward moving prana meets the downward moving prana.

The flow of energy can be affected by physical tension from tight abdominals, or from mental and emotional tension. This is our centre of personal power. When we feel good about ourselves, have a good sense of self, feel worthwhile and confident, the energy will flow and we will feel more vital and alive. If we feel depressed, lacking in confidence or doubting ourselves, the energy will more likely be low, contributing to lower vitality levels and there will be a tendency to collapse into the abdominal area. This area relies on strong abdominal muscles as well as good vitality to keep us upright. Our core strength comes from this area.

Strong abdominal muscles also help to maintain the natural backward curve of the lumbar spine and stabilise the pelvis, which maintains the natural health of the spine thus helping to prevent back pain. The natural curve of the lumbar spine is sometimes referred to as the ‘neutral spine’ or ‘stable pelvis’. A neutral spine supports the joints of the lower back preventing abnormal compression on the discs and lumbar joints. Abnormal compression can contribute to arthritis of the joints and degeneration of the discs.

While toned abdominal muscles are important, you don’t want them to be hard and tense. Think of the muscles as being strong and supple. Also we can become obsessed with wanting a flat stomach. It has been estimated that only about 10 per cent of the population are genetically predisposed to this, the rest have a thicker layer of fat over the stomach. But a rounded stomach does not necessarily mean weak abdominal muscles; we can still have a rounded stomach and have strong abdominal muscles.

Too many sit ups can lead to a tightening and shortening of the rectus abdominis which will pull up on the pubic bones and cause the top of the pelvis to tilt backwards, causing a flattening of the lumbar curve which increases the pressure on the lumbar joints and discs. If we spend a lot of time driving or sitting at a desk or computer, we tend to slump forward, rounding the upper back, which also shortens the abdominal muscles. Over time the upper back muscles weaken and over lengthen. Salabhasana (Locust), Fig 8, strengthens the back muscles.



External Oblique                                             Internal Oblique


Rectus Abdominis                                            Transverse Abdominis

As well as doing asanas to keep the abdominal muscles strong, we also need to do asanas that stretch and lengthen the rectus abdominis. If the rectus abdominis is tight and not able to lengthen fully, it will restrict backbends.
Tight abdominal muscles can also restrict our breathing. If the abdominal muscles do not release when we breathe, then the diaphragm cannot descend fully, which results in not being able to take a full deep breath. Pranayama (yogic breathing) exercises that draw the abdomen in toward the spine strengthen the transverse abdominis, the inner most layer of the abdominal muscles. These include exhaling with a ‘ha’, and the pranayama techniques involving forceful exhalations such as Kapalabhati and Bhastrika.

The structure of the abdominal muscles is quite complex. There are four layers, the rectus abdominis, the internal and external obliques and the transverse abdominis. They all meet via a sheath at the midline of the abdomen. This midline is called the linea alba and passes from the centre of the ribcage through the belly button to the centre of the pubic bone.
The four layers perform different functions, though they are all involved with the drawing in of the abdomen. The inner most layer is the transverse abdominis which horizontally encircles the abdominal area, supporting the internal organs. Its main action is to draw the abdomen in when we breathe deeply, cough, sneeze, laugh, defecate and during childbirth. Even though it does not move the spine, it helps to support the torso. It is strengthened when we draw the navel to the spine.

Over the top of the transverse abdominis are the powerful internal and external obliques. There is one pair of obliques on either side of the abdomen. They attach onto the lower ribs and the fibres run diagonally. The external obliques run in the opposite direction to the internal obliques and they attach into the top of the pelvis and the linea alba. Their most important functions are to twist the torso and bend it diagonally, but they also give support to the lower back and help with side and forward bends.

There are two rectus abdominis muscles – these are visible in some people and are sometimes called the ‘six pack’. They are the outer most layer of muscle, with one either side of the midline of the abdomen. The fibres run vertically, starting at the lower ribs and breast bone and ending on the pubic bone. Their main action is to bend the spine forward.
Fuelling the digestive fire.

The abdominal cavity contains the stomach, small intestines, bowel, liver, gall bladder, pancreas, spleen, kidneys and adrenal glands. These organs are held in place by the abdominal wall, and are not locked into place but can slide around to a certain degree within the cavity. The digestive organs and glands need to be functioning correctly to enable the body to break down and absorb the nutrients from our food. This cavity is also known as ‘the fire’ or agni centre. If we lack ‘fire’ in this area, we do not digest our food well, contributing to lower vitality levels. With good digestive fire we are able to ‘burn’ the food efficiently and absorb the nutrients more easily.

Twists are an excellent way to improve the blood flow into the internal organs – they squeeze stale blood with wastes and toxins out of the organs and glands. When the twist is released, fresh oxygenated blood can flow in and nourish the organs and glands.
Uddiyana Bandha also increases the blood flow into the internal organs. Uddiyana Bandha is where the diaphragm is drawn up toward the rib cage and the abdominal contents are sucked in toward the spine. This action strengthens the transverse abdominis. It is a wonderful tonic for the whole abdominal area because it massages and tones all the abdominal organs, bringing in fresh oxygenated blood and removing wastes. It is especially good for a sluggish liver and constipation. The fire in the belly is activated, aiding digestion and improving energy levels. The flow of prana from the Manipura chakra is also improved, helping the flow of prana throughout the entire the body.

Gut feelings
Our gut is greatly affected by our thoughts and emotions. There are lots of nerve cells in this area, and it is also called the Enteric Nervous System. When anxious or feeling nervous, there may be nausea or a fluttering feeling in the stomach. There may be pains and looser bowel motions if the bowel goes into spasm. If we want to run away from a perceived threat (be that from a wild beast or from an undesirable emotional encounter), blood is diverted from the gut to the muscles and heart for a quick getaway, adversely affecting our digestion.

When we are upset our appetite may be poor, or we may overeat to subdue feelings such as loneliness or unworthiness. Next time you experience fear or anxiety, observe how your gut feels. Notice how your gut feels before speaking in front of an audience or when going for a job interview. If you do feel nervous in this area, take a few deep breaths and say ‘relax’ to yourself on the out breath.

First published in Australian Yoga life magazine.
Available from newsagents or direct www.ayl.com.au

Karen Nicoll (Yoga Teacher)
www.yogavideo.idl.com.au
karennic@idl.net.au