Check out these 5 simple yoga exercises to burn off fat, tighten the abdominal region and improve your overall health ;
Cobra pose (Bhujang asana)
Cobra pose position to
toughen the abdominal muscles and to reduce belly fat. This pose will
strengthen the back, stomach and entire upper body. It also makes the
spine flexible and robust.
- Lie down flat on the floor with your stomach on the ground and legs extended.
- Position your palms beneath your shoulders.
- Keep your chin on the floor and all your toes touching the floor.
- While inhaling, gradually raise your chest up, bending back as much as possible without creating major discomfort.
- Hold this stance for 15 – 30 seconds.
- As you are exhaling, gently bring your whole body down to the lying position.
- Repeat this at least 5 times, with a relaxation period of 15 seconds after each round.
- Avoid this pose if you are suffering from a back injury, ulcer, and hernia or if you are pregnant.
Wind relieving pose (Pavanamukthasana)
This yoga pose is good for the colon and controls acid levels in the stomach, can cure constipation and fix metabolism. Also helps to alleviate lower back pain and strengthen stomach muscles.
Lie down on the floor in the flat position
with your arms on either side of your body and keep your feet stretched
out and your heels touching each other.
Try bending your knees and, while
exhaling, slowly bend your knees near to your chest, with thighs putting
pressure on the stomach.
- Hold the knees properly in place by clutching your hands below the thighs.
- While exhaling, lift your head so that your chin touches your knees.
- Keep holding this position for 60 to 90 seconds, and continue to breathe purposefully.
- Exhale slowly while releasing your knees. Keep the hands on the sides of your body, with palms on the ground.
- Repeat this pose at least 5 times and relax in between for 15 secs.
- Try to repeat all these yoga poses each and every day 3 to 5 times a day or 3 days a week, taking a day off.
Boat pose (Naukasana)
This is designed to
fight fat around the stomach area and is also very good at strengthening the back
and leg muscles.
- While lying on a mat in a flat position, keep your legs together and stretched out while keeping arms to your sides facing down.
- On inhalation, try to raise your legs without bending your knees.
- Expand the foot and your toes outward.
- Raise your legs as high as you can.
- Raise both arms while keeping them straightforward and try to reach your toes.
- Bring the body as close as you can to a 45 degree angle.
- Try to hold this position for 15 seconds.
- When you release, exhale slowly.
- Repeat this pose for 5 rounds and relax in-between for 15 secs after each round.
Bow pose (Dhanurasana)
Bow pose is the best posture to toughen
the abdomen’s core
Steps on how to perform this pose:- Lie down on your belly with both legs extended, arms kept on the sides of the body.
- Bend the knees and try to take your arm and grab your ankles and hold the pose.
- While inhaling, lift your head and bend back. Lift your legs as high as possible.
- Try and hold this position for 15-30 seconds.
- Slowly exhale and bring your body back to the prone position.
- Repeat this pose for 5 rounds with relaxing period for 15 seconds after each set.
Plank (Kumbhakasana)
This is the simplest and most effective yoga
position for reducing tummy fat. It also toughens and tones your arms,
shoulders, back, butt and thighs.
- Start by positioning yourself firmly on your hands and keep your knees straight under the shoulders and your knees below the hips.
- Pull your toes beneath and step the feet back, spreading your legs behind you, like you are getting ready to do a push up.
- Inhale while looking forward on your palms with your neck aligned with spine.
- Keep holding your abdominal muscles in.
- The body should form a straight line from the heels to the head. Make sure that the hands are flat on the mat and your fingers are spread.
- Hold this pose for 15-30 sec or longer if you can.
- While releasing the pose drop down to your knees to the floor and slowly exhale.
- Avoid this pose if you suffer from back and/or shoulder grievances or have high blood pressure.
- Repeat this position 5 times with a relaxing period of 15 secs in between each round.
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