The benefits of yoga poses are not only limited to your health, but it also helps to tone your abdominal muscles and to remove tummy fat.
It will be beneficial, if you incorporate these yoga poses along with other flat stomach exercises to get more effective results for your ab workouts.
Yoga Pose#1: Dhanur-Asana (The Bow Pose)
Note- Consult your physician before performing the below yoga poses.
This yoga pose makes the abdominal muscles fully exercised. Obesity is also cured.
1. Lie down on the ground with your face downward facing. Inhale deeply.
2. Bend your knees and grasp your ankles with your hands, keeping all the five fingers of your each hand on the inner side of the legs.
3. First raise the hind part of the body and then raise your chest.
4. Bend your legs backwards and look at the sky.
5. It should be like a tug of war between the legs and hands, so that your entire body comes to rest on your navel (bend your body in a bow shape).
6. Hold the position for 20-30 seconds.
7. Slowly come back to the original position, while exhaling the breath.
8. Relax.
9. Repeat the pose 1-2 times.
People suffering from high or low blood pressure, migraine or serious neck and back injuries should avoid this pose.
Yoga Pose#2: Pavana-Mukta- Asana (The Wind-Releasing Pose)
This yoga pose has a good effect on the stomach, as it assists in releasing trapped digestive gases. It is very helpful in removing tummy fat and increasing the blood in the body, thus relieving the body from exhaustion.
1. Lie down on your back and stretch your legs.
2. Now leaving the left leg stretched, bend your right knee and bring it near the chest.
3. Now inhale and press your bent right leg on your chest with both hands interlocked on the leg.
4. Keep the breath full in your belly and go on pressing the leg.
5. Stay in this position for 20-30 seconds.
6. Now start exhaling.
7. Lift your head and try to touch your bent knee with your nose.
8. Inhale and bring your head back in normal position.
9. Take the bent right leg down and exhale.
10. Repeat with your left leg, and then with both the legs.
11. Repeat this pose 3-5 times.
Yoga Pose#3: Chaturanga-Danda-Asana (The Plank Pose)
This pose is very helpful in toning your abdominal muscles specially the internal and external obliques and rectus abdominus. It also strengthens your back and leg muscles.
1. Place your hands and knees on the floor, with your wrist under the shoulder. Your hands should be straight, so that it supports the weight of your upper body with knees lined up under each hip (like a push up).
2. Pull your navel towards your spine, contracting your abdominal muscles. Make sure your hands and thighs are parallel to each other and in a vertical position.
3. Raise your right leg and extend it behind you.
4. Bring your right leg down and place the tip of the feet on the floor.
5. Now raise your left leg and extend it behind you.Bring your left leg down and place the tip of the feet on the floor. Make sure to maintain your torso position.
6. Your body would be in a plank position as you balance on your hands and tip of the feet.
7. Make sure your abdominal muscles and your legs are tight to maintain the position.
8. Hold it for 30-45 seconds or as long as you can.
9. Repeat the pose 3-5 times.
10. Do this yoga pose 3-4 times a week.
Do not drop your head and don't lift your hips into a v-position. Also try to maintain a straight line from head to heals distributing your weight equally.
Yoga Pose#4: Bhujang-Asana (The Cobra Pose)
1. Lie down with your face downward (touching your forehead to the ground).
2. Let your palms touch the ground just below your shoulders, as wide apart as your chest.
3. Now raise your elbows a little.
4. Start inhaling, while you raise your front body up to the navel.
5. Give maximum curve to your chest and abdomen, while looking upwards.
6. Do not separate your heels.
7. Hold the pose for 20-30 seconds, and then come back to the original position, exhaling.
8. Keeping your left cheek on the ground, leave the body in a relaxed state.
9. Repeat this pose 3-5 times.
Along with these poses, always try to have a balanced diet, and try to incorporate some cardiovascular exercises in your routine, so that you get maximum benefit for your workout.
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