#5 Plank (Kumbhakasana)
The one who does Yoga will tell you how rejuvenating it is. Yoga isn't a lifestyle but your lifestyle should be Yoga! Instances of things that medical science failed to achieve has been successfully achieved by this natural way of staying healthy. So here we tell you about the yoga poses that'll help you reduce your belly fat.
First one in the list is Plank. It's probably the easiest Yoga pose in the list. Along with your tummy, it also helps your arms, shoulder, back, hips and thighs. Here are the steps to perform this...
-Start by positioning on your hands and keep your knees straight under the shoulders and knees below the hips.
-Pull your toes beneath and step the feet back, spreading legs behind you.
-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.
-Keep this poses for 15-30 sec or longer if you can for improved results.
-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 these position 5 rounds with a relaxing period for 15 secs in between each round.
Check out the other poses on the upcoming pages...
#4 Bow pose (Dhanurasana)
As the name suggests, in this pose, your posture is like a bow. It is very useful to strengthen your abdomen. This will also improve your digestive system. Follow the steps mentioned below.
-Lie down on your belly in horizontal position with both legs extended, arms kept on either side of body.
-Bend the knees; try to touch your arm to the ankles of the feet 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.
-Try breathing usually while keeping the pose.
-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.
#3 Boat pose (Naukasana)
This is a very effective pose and is very difficult to apply. This pose is designed to fight the extra fat around your waist. This is how you do it.
-While lying on a mat in flat position, keep your legs together and stretched out, arms kept 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 to 45 degree angle.
-Breathe absolutely normally.
-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.
#2 Cobra pose (Bhujang asana)
This is another very effective pose to get in shape. This is a pronounced 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. This is how you perform this pose...
-Lie down on the floor on your stomach with legs extended.
-Position the palms beneath the shoulder.
-Keep your chin on the floor and all the toes touching the floor.
-While inhaling gradually raise your chest up, bending back as much as possible.
-This lets your body to look like a cobra prepared to attack with the head raised.
-Hold this stance for 15 - 30 secs as per your ability.
-As you are exhaling gently bring your whole body down to the lying position.
-Repeat this stance for at least 5 times with a relaxation period for 15 secs after each round.
-Avoid this pose if you are suffering from back injury, ulcer, and hernia or if you are pregnant.
#1 Wind Relieving Pose (Pavanamukthasana)
And finally, Wind relieving pose (Pavanamukthasana) is the next pose that'll help you get rid of your stomach fat. This yoga pose does good for the colon, controls acid levels of stomach, cures constipation and mends metabolism, releases lower back pain, strengthens stomach muscles. This is the correct way to do this.
-Lie down on the floor in flat position with arms on the either side of the 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 letting your chin touch the knees.
-Keep holding this position for 60 to 90 seconds, and continue to breathe profoundly.
-Exhale slowly while releasing the knees. Keep the hands on either side of your body, palms on the ground.
-Repeat this pose for minimum 5 rounds 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.
