Unhealthy Lifestyle , unhealthy eating habits, Lack of exercise and high stress levels along with lack of sleep; all of these contribute to the growing waist size and tummy flab. Proper diet, combined with a good fitness routine and a sound mind can definitely help you reduce your belly fat to a large extent.
so in order to help you with that i am putting up the top 5 yoga poses which can help you achieve just that … remember its always the all round approach that works , so adding these few poses to your daily workout routine towards the end can help you a great deal to strengthen your core and flatten your tummy.
PASCHIMOTTANASANA (Seated Forward Bend Pose)
How to do it: Start by sitting with your legs stretched out in your front. As you inhale, raise your arms up so that your hands are aligned with your ears. Now , as you exhale, push your chin forward and bend down as much as you can. Hold on to your toes, or if possible , wrap your fingers around your feet and interlock your fingers and bring your forehead to rest on your legs. Make sure to not bend your knees keep it completely straight.
Benefits :
- It helps people with diabetes and family history of diabetes.
- It helps the liver and spleen to function properly.
- It strengthens the lumbar and sacral regions.
- It regulates appetite and balances your metabolism .
- This pose helps pulling in your core muscles while strengthening them.
PAVANMUKTASANA (Wind Relieving Pose)
How to do it: Start by laying down on the mat. Now bend your legs at the knees and lift them slowly pulling them towards your chest ,simultaneously inhaling and exhaling . Now wrap your arms around your legs to hold them in place . For further squeezing of the abdomen, you can hold on to your elbows. Finally, lift your chin up towards your knees .
Benefits :
- It increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
- It helps in improving the digestive system.
- Beneficial for women during menstrual disorders.
- It also relieves flatulence and constipation.
KUMBHAKASANA ( Plank Pose)
How to do it: Sit in Vajrasana , then slowly lift your body on your knees placing your palms in front at a comfortable distance . With wrists, elbows and shoulders in line with one another stretch your legs behind staying on toes. Let the neck be in line with the body, neck should be held in a straight line , not dropped or extended. Contract your abdominal muscles and hold the whole body in line, without bending the knees or lowering or raising the hips for atleast 20 – 30 secs at a time , continue breathing normally , do not pause or hold your breath at any point. then slowly drop your knees and sit back on your heels , touching the forehead to the ground as in Balasana. Relax.
Benefits :
- Practicing this pose helps in toning the core muscles, including the abdomen, chest , and lower back.
- It helps strengthen the arms, wrists and shoulders.
- It also strengthens the spine muscles and prepares the body for more challenging arm balances.
BHUJANGASANA (Cobra Pose)
How to do it: Start by laying on the mat facing downwards. as you inhale, lengthen your spine and arch back, creating a space between your pelvic and rib cages. Squeezing your glutes, drop your shoulder back and arch your head all the way back.
Benefits :
- It helps strengthen the spine, chest, shoulders and abdomen.
- It firms the buttocks, and relieves stress and fatigue.
- It is said to be therapeutic for asthma.
NAUKASANA/ NAVASANA( Boat Pose)
How to do it : Lay down on your back on your mat. Slowly raise your head up and place your elbows on the ground, supporting your body weight. Slowly lift your feet off the ground. Now, slowly release your arms and stretch them forward.
Benefits:
- Navasana tones the abdomen.
In the end its the combination of good and healthy diet ,sound sleep and a proper exercise routine that helps in maintaining a healthy body and mind.
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