Fed up with Belly Fat!!! Please follow these simple five steps to get Rid of it.
Cobra pose (Bhujang asana)
Cobra pose is a posture to strengthen the abdominal muscles and to reduce belly fat. The pose will strengthen the back, abdomen, and entire upper body. This pose opens the chest, increases lung capacity, and stimulates the kidneys and the adrenals.
How to do Bhujang Asana?
- Lie down on your belly with legs stretched.
- Place the palms underneath the shoulder.
- Chin on the floor and all the toes touching the floor.
- As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head.
- Hold the cobra pose for 15 – 30 secs depending on your ability.
- As you exhale, lower your torso and head slowly back to the floor.
- Repeat this for at least 5 times with relaxation for 15 secs after each round.
- Don’t do this pose if you have back injury, ulcer.hernia or if you are pregnant.
Bow pose (Dhanurasana)
Bow pose is the best postures to strengthen the abdominal core. To reach its full potential rock back and forth while holding the pose. This motion gives your abdomen a full massage, activates the digestion system, and fights constipation.
How to do Dhanurasana?
- Lie on your stomach with your hands by your torso, palms up.
- Exhale and bend your knees, bringing your feet as close as you can to your buttocks and grab the ankles with your hands.
- Inhale press the pubic bone down, pull the belly in and push the ankles against the hands as you pull with the arms. Lifting the thighs and the chest.
- Press your shoulder blades into your back to open the heart.
- Stay here for a few breaths, breathing into your back body (this position can make it quite difficult to breathe fully).
- On an exhale release your arms, core engaged and come gently lying in a prone position. Lie quietly for a few breaths.
Boat pose (Naukasana)
Boat pose helps you to get flat stomach and is excellent for fighting fat around the waist. During the pose, the deep muscles of the abdomen are toned and tightened and the pose also helps improve your posture and stability.
How to do Naukasana?
- Lie down on a mat in supine position legs together and stretched, arms to your sides facing down.
- Start inhaling and simultaneously raise the legs, arms, and the upper body.
- The weight of the body will rest entirely on the buttocks. In the raised position, the toes should line up with the palms.
- Hold the breath and remain in this position for as long as you are comfortable.
- While returning to the original position exhale.
- Relax the entire body and remain in Shavasana until you are ready to repeat the process. One may do this 2 to 5 times according to one’s capacity.
Kumbhakasana strengthen wrists, arms, shoulders, back, legs, and abdomen, and lengthens the spine.
How to do Kumbhakasana?
1. Begin on your hands and knees rest directly under the shoulders and knees under the hips
2. Inhale and bring your chest closer to the floor.
3. Straighten your arms to make them perpendicular to the ground.
4. Your wrist and shoulders should be in a straight line.
5. Your upper body should be parallel to the floor.
6. Lift your heels off the ground.
7. Press your palms and toes on the floor.
8. Spread your shoulders.
9. Move your upper thighs up towards the ceiling.
10. Straighten your neck and keep your face downwards.
11. Don’t strain your throat.
12. Hold the pose for about 30 seconds.
Wind Relieving Pose (Pavanamukthasana)
Pavanamuktasana is beneficial for gas problems, poor digestion, strengthens back muscle, improves metabolism, and cures back pain.
How to do Pavanamukthasana?
- Lie down with your hands by your sides.
- Lift your legs and fold them to bring your knees closer to your chin by clasping your palms around the legs.
- You may also hold your right elbow with your left hand and left elbow with your right over your legs.
- Clasping your elbows or the palms will help to bring the thighs closer to your body and the knees toward your chin.
- Raise your head and touch your knees with your chin. Do not hold breath while in the position.
- While returning to position, let your head rest on the floor first, then unlock your legs and stretch them.