Yoga_Poses
  1. Board (Kumbhakasana) –

This board pose proves to be almost like a full body workout. This move focuses on the thighs, buttocks, shoulders, back, and the stubborn belly area.KumbhakasanaHow to do it:

  1. Start in a pose similar to a push-up with your arms extended under your knees and hands positioned under your shoulders and arms.
  2. Breathe in as you gaze ahead of your hands. Take care to keep your back and spine straight.
  3. Keep your hands flat and your fingers spread as you pull in your abdominal muscles.
  4. Remain in this position for 15-30 seconds before releasing to your knees.
  5. Repeat this pose 5 times with a 15-second break in between.

 

2. Pontoon Posture (Naukasana) –

The pontoon pose focuses on the back and leg muscles which ultimately help reduce fat that is stored in the waist.

Naukasana

How to do it :

  1. Start in a lying position on your back with your legs stretched out and your arms down by your side.
  2. Inhale as you lift your legs up while stretching your toes and feet. Your legs should remain straight.
  3. Form a 45-degree angle with your body by reaching your arms toward your extended legs.
  4. Breathe normally as you hold the post for about 15 seconds.
  5. Release the pose and allow your body to rest for 15 seconds.
  6. Repeat the pose 5 times with a rest in between each one.

 

3. Bow Posture (Dhanurasana) –

The bow posture is ideal for strengthening the core and tightening the abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion.

Dhanurasana

How to do it :

  1. Lie stomach down on the mat with your legs stretched out and keep your arms to your side.
  2. Bend the knees upward while reaching your arms behind to hold your ankles or feet.
  3. Hold the position for about 15-30 seconds while breathing normally.
  4. Exhale and return to the lying position, thus allowing your body to rest for 15 seconds.
  5. Repeat the posture 5 times with rest time in between each pose.

 

4.  Boat (Naukasana) –

Similar to the bow pose, the boat pose offers a workout for the belly, back, arms, as well as legs.

Naukasana

How to do it :

  1. Start by lying on your back with your legs stretched and your arms at your side.
  2. Breathe in deeply as you lift your chest upward and raise your feet off the floor.
  3. Keep your gaze forward to encourage alignment in your body.
  4. Hold this pose as you inhale and exhale 10 times.
  5. Repeat this posture 5 times with 15 seconds of rest in between.

 

5. Bridge (Setubandhasana) –

The bridge pose has a number of benefits including relief from stiffness in the muscles and strengthening of the hips and spine, while also stretching the abdominal muscles to promote useful exercise. It has even been proven to help with situations of high blood pressure, digestion issues and symptoms of menopause.

Sethubandasana

How to do it :

  1. Start by lying on your back.
  2. Exhale as you push off the floor with your feet.
  3. Raise your body so that your buttocks and back are off the floor, but in a way that your neck remains down.
  4. Push your hands down on the ground for additional support.
  5. Hold the position for as long as you can.

 

6. Warrior 1 (Virabhadrasana 1) –

Warrior one is a natural pose that gives your back a nice stretch as it strengthens your core, thighs, and buttocks. Not only does it help you reduce belly fat, but also serves as a calming position that promotes clarity and peace.

Warrior pose

How to do it :

  1.  Begin in a standing position with your feet brought together and your hands to your side
  2.  Extend your right leg forward as you extend your left leg backward similar to a lunge movement.
  3. Slightly turn your midsection so that you are facing your bent right knee.
  4. Give your body added support by slightly turning your left leg.
  5.  Exhale and raise your body up from your knees.
  6.  Slowly stretch your arms upwards as you bend your back to create a slight arch.
  7.  Remain in this position for 15-30 seconds as you breathe normally
  8. Slowly break the pose by exhaling and straightening your right knee. Push off your right leg and allow yourself to come back gently into the original pose.
  9. Repeat the same with the opposite leg.

 

7. Wind Easing Posture (Pavanamukthasan) –

The wind easing posture is a great pose for soothing lower back pain and strengthening the core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism.

pavanmuktasana

How to do it :

  1.  Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
  2. Breathe out as you bend your knees and move them towards your chest.
  3. Hold your knees as you pull them closer to your body.
  4. Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
  5. Hold the position for 60-90 seconds as you breathe deliberately and deeply.
  6. Breathe out and release the knees as you allow your arms to rest on your side.
  7. Repeat 5 times with a 15-second break between each posture.

 

8. Padahastasana (Standing Forward Bend) –

The abdomen gets completely compressed while bending forward, which leads to the burning of fat. Thus, the compression helps in toning down the tummy.

padahastasana

How to do it :

  1. Stand in the Tadasana (straight up standing) posture, with your hands on the either side of the body while your feet rest together, with the heels touching each other.
  2. Keep your spine erect.
  3. Inhale deeply and lift your hand upwards.
  4. As you exhale, bend forward such that your body is parallel to the floor.
  5. Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
  6. Try to touch the floor, with palms straight on the floor, without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
  7. Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
  8. Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
  9. Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.

 

9. Paschimottanasana (Seated Forward Bend) –

This is one of the basic poses of Hatha Yoga and stimulates the center of the solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips. It is also ideal for those who are prone to digestive disorders.

Paschimottasana

How to do it :

  1. Sit on the floor in Sukahasana or Padmasana.
  2. Keep your spine erect, and stretch your legs out onto your front. Your feet should point to the ceiling.
  3. Inhale deeply and stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
  4. Exhale, and bend forward from your thighs. Bring your hands down and try to touch your toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs as a starter.
  5. Once you touch your toes, hold them and try pulling them back till you experience the stretch on your hamstrings.
  6. Breathe in, hold your tummy, and try to retain the position for 60 to 90 seconds initially. Eventually, increase the time of holding the position for five minutes, or if possible, more.
  7. Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
  8. Repeat the asana 10 times to begin with, working up to 25 times or more.

 

10. Uthrasana (Camel Pose) –

The backward stretch that you experience as you touch the ankles in this pose helps in toning the abdominal muscles. The tension experienced by your belly muscles during Naukasana (boat posture) will now be released, and at the same time, you will enjoy a good stretch.

Uthrasana

How to do it :

  1. Sit in Vajrasana.
  2. Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
  3. Your heels should make a perpendicular line with the ground.
  4. Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
  5. Tilt your head behind and stretch backward, until you experience a stretch in your belly.
  6. Hold the posture for 20 to 30 seconds, working your way to 60 seconds, breathing normally.
  7. Exhale and slowly relax.
  8. Come back to Vajrasana.
  9. Repeat this asana five times to begin with, working up to 30 times gradually.
  10. Relax for 15 seconds after each repetition.

 

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