FLATTEN YOUR STOMACH
The flab that was easy to acquire and which was a part of you before you noticed is not so easy to shed. What was gained effortless needs the best efforts to lose. Here is some help for you to get started with your yoga session to lose tummy fat.
Warming up before any exercise session is mandatory. Let's begin with a few movements of hands and legs.
1) HAND ROTATION :
Move your right hand in circular motion in front of you for 8 times in clockwise direction and 8 times in the anticlockwise direction. Repeat the same with your left hand.
Rotate your right hand from backward to forward. You need to stretch your hand backwards and bring it over. Do it 8 times and do reverse rotation for 8 times. Repeat the same with your left hand.
The third part of hand rotation would be to stretch your hands wide maintaining chest level height and bring your hands forward closer to each other and then back to sides. This has to be done 8 times.
2) EIGHT WALK :
Place two chairs at a distance of 5ft between them.Then walk around the chairs and in between making an eight as you walk, of course using your legs. Walk for 5 minutes in the clockwise direction and the next 5 minutes in the anti-clock wise direction.
3) SIT-UPS :
The aim of sit-ups is to strengthen the abdominal muscles and hip flexors. Though one can do a variety of sit-ups, you can just do normal sit-ups 10 times as it is a part of warming up session.
Lie on your back on the floor with your knees bent and feet on the ground. Tighten your abdominal muscles and slowly raise your head first, then your shoulders and as you pull up, you should be at a 90 degree angle. After holding the position for a second, go back maintaining some distance between you and the floor. Repeat it 10 times.
4) Side sit-ups - 10 times
Lie on your left side keeping your body and legs straight. It would be better if you could have your partner hold your legs just above the ankle. Place your right hand at your side. Fold your left hand across your chest or clasp both hands behind your head. Then lift your head and left shoulder off the floor and return to the starting position. See to it that your hips are perpendicular to the floor. Do it 10 times and repeat the same in the opposite direction for 10 times.
5 ) BACK AND FORWARD BENDING:
Keep your feet together and hands on your hips. Bend backwards without bending your knees and bend forward as much as possible. Repeat it 10 times.
6) SURYA NAMASKAR / SUN SALUTATION : 10 rounds.
7) Relaxation Pose :5 to 10 minutes.
YOGA POSES FOR REDUCING TUMMY
PADMASANA / LOTUS POSE
ARDHA CHAKRASANA / HALF-WHEEL POSE
ARDHAKATTI CHAKRASANA / HALF WAIST WHEEL POSE
PADHAHASTHASANA / STANDING FORWARD BEND
TRIKONASANA / TRIANGLE POSE
UTKATASANA / CHAIR POSE
PARSVAKONASANA / EXTENDED SIDE ANGLE POSE
VIRYASTAMBHAN ASANA
HANUMANASANA
JANU SIRSASANA / HEAD-TO-KNEE FORWARD BEND
PASCHIMOTASANA / SEATED FORWARD BEND POSE
YOGAMUDHRA
BHUJANGASANA / COBRA POSE
SARVANGASANA / SHOULDER STAND
HALASANA / PLOUGH POSE
MATSYASANA / FISH POSE
NAUKASANA / BOAT POSE
CHAKRASANA / WHEEL POSE
BHARADVAJASANA / BHARADVAJA'S TWIST
UDDIYANABANDHA / ABDOMINAL LOCK
Warming up before any exercise session is mandatory. Let's begin with a few movements of hands and legs.
1) HAND ROTATION :
Move your right hand in circular motion in front of you for 8 times in clockwise direction and 8 times in the anticlockwise direction. Repeat the same with your left hand.
Rotate your right hand from backward to forward. You need to stretch your hand backwards and bring it over. Do it 8 times and do reverse rotation for 8 times. Repeat the same with your left hand.
The third part of hand rotation would be to stretch your hands wide maintaining chest level height and bring your hands forward closer to each other and then back to sides. This has to be done 8 times.
2) EIGHT WALK :
Place two chairs at a distance of 5ft between them.Then walk around the chairs and in between making an eight as you walk, of course using your legs. Walk for 5 minutes in the clockwise direction and the next 5 minutes in the anti-clock wise direction.
3) SIT-UPS :
The aim of sit-ups is to strengthen the abdominal muscles and hip flexors. Though one can do a variety of sit-ups, you can just do normal sit-ups 10 times as it is a part of warming up session.
Lie on your back on the floor with your knees bent and feet on the ground. Tighten your abdominal muscles and slowly raise your head first, then your shoulders and as you pull up, you should be at a 90 degree angle. After holding the position for a second, go back maintaining some distance between you and the floor. Repeat it 10 times.
4) Side sit-ups - 10 times
Lie on your left side keeping your body and legs straight. It would be better if you could have your partner hold your legs just above the ankle. Place your right hand at your side. Fold your left hand across your chest or clasp both hands behind your head. Then lift your head and left shoulder off the floor and return to the starting position. See to it that your hips are perpendicular to the floor. Do it 10 times and repeat the same in the opposite direction for 10 times.
5 ) BACK AND FORWARD BENDING:
Keep your feet together and hands on your hips. Bend backwards without bending your knees and bend forward as much as possible. Repeat it 10 times.
6) SURYA NAMASKAR / SUN SALUTATION : 10 rounds.
7) Relaxation Pose :5 to 10 minutes.
YOGA POSES FOR REDUCING TUMMY
PADMASANA / LOTUS POSE
ARDHA CHAKRASANA / HALF-WHEEL POSE
ARDHAKATTI CHAKRASANA / HALF WAIST WHEEL POSE
PADHAHASTHASANA / STANDING FORWARD BEND
TRIKONASANA / TRIANGLE POSE
UTKATASANA / CHAIR POSE
PARSVAKONASANA / EXTENDED SIDE ANGLE POSE
VIRYASTAMBHAN ASANA
HANUMANASANA
JANU SIRSASANA / HEAD-TO-KNEE FORWARD BEND
PASCHIMOTASANA / SEATED FORWARD BEND POSE
YOGAMUDHRA
BHUJANGASANA / COBRA POSE
SARVANGASANA / SHOULDER STAND
HALASANA / PLOUGH POSE
MATSYASANA / FISH POSE
NAUKASANA / BOAT POSE
CHAKRASANA / WHEEL POSE
BHARADVAJASANA / BHARADVAJA'S TWIST
UDDIYANABANDHA / ABDOMINAL LOCK
