The following are some yoga poses that may be especially helpful for getting flat abs.

• Mountain Tilt: to do this pose, stand with your arms at your side and your feet hip-width apart. Your toes should be facing forward. Raise one of your arms above your head, and point your fingers upwards. Bend sideways at the waist, extending up and out to your left. Hold for a few seconds and return to center. Repeat on the right side. Do 3 to 5 times.


• Boat Pose: to do this pose, begin in a seated position on the floor, with your back straight and your legs stretched out in front of you. Then, bring your legs straight up to a 45 degree angle. Your torso will naturally fall back, so it's fine that you're leaning, but do not let your spine sag. Bring your arms out straightn in line with your shoulder. Balance and hold the position for a few seconds. Repeat several times.


• Pendant Pose: to do this pose, begin at the lotus pose (the pose you often see people meditating in with their legs crossed similar to "Indian style" and their backs straight). Next, bring your hands to the floor from the outside of your thighs. Inhald and press down into your palms as you flex your abdomen and lift your legs and bottom off the floor. Hold for a few seconds and repeat.


• The Cobra: to do this pose, lie on your stomach with your legs and feet close together. Place your palms on the floor under your shoulders, with your fingers facing forward. Then, raise your upper body slowly, while lifting your head and chest and keeping your shoulders down. Your pelvis and thighs should remain on the mat. Hold for about 10 seconds and repeat.


• Chair pose: to do this pose, stand with your legs about hip-width apart. Hold your arms straight ahead with your palms facing down. Then, bend your knees and squat as if you're about to sit down in a chair. Don't bring your hips lower than your knees and be sure that your weight is centered in your heels. Hold for 10-20 seconds, relax back into standing position and then repeat.


• Shoulderstand: to do this pose, begin in the Plow Pose (the pose where you lie on the ground and then bring your legs over your head). You may want to do this pose using a pillow under your shoulders. Now, bend your elbows and bring your hands onto your back with your fingers pointing upwards. Lift your legs up off the floor towars the ceiling, either one at a time or together, if your abs are strong enough. Bring your hips toward the front of the room and straighten your body. Hold for a few seconds, then return to Plow pose before rolling into a sitting position.