In the present day of fast moving life and increasing stress, yoga gives breathe to keep a healthy life. Our eating habits are changing according to our need. So staying fit and keeping belly toned, as well as maintaining abdomen health, yoga asanas can play an important role. Here are some effective and amazing yoga asanas for a flat belly.
Effective Yoga For Toned Belly
1Vrikshasana (Tree Pose)
Stand straight, bend your left knee and place the foot up on your right leg thigh. The sole of the foot must be placed firmly. Be sure that the right leg is straight. Balance yourself. When you are balanced, take a deep breath, raise your arms over your head. Bring your palms in a ‘Namasthe’ position. Look straight with a steady gaze. Be sure that your spine is straight. Take deep and long breaths. Relax your body more with exhalation.
Breath slowly and bring down your arms and release the folded leg. Later, repeat the pose with right leg. Remember to Shift your leg from time to time, to balance your weight on your legs and maintain the same amount of time.
The benefit are, if you stay grounded on one leg in this pose your abdomen will improve overtime. Your body will have a sense of balance and coordination. This will stretch your torso, groins, shoulders and thighs. Ankles and calves will build strength, and tones abdominal muscles. Regularly working on this pose will make you concentrate in many important areas of your life, improving ability and focus.
Note: Avoid this asana if you have migraine, high or low blood pressure, insomnia.
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2Pawanamukthasana (Wind Relieving Pose)
Lie down in your yoga mat facing upward with arms on the side of your body and feet straight and stretched, with heels touching. Bend your knees and exhale, then bring the bent knees to your chest, applying pressure on the abdomen with your thighs. Clasp your hands underneath the thigh, and hold the knees properly. On the exhale, lift your head, allowing the chin to touch the knees. Breath and hold it for 60 to 90 seconds.
Exhaling slowly, release your knees and come to the relaxed position. Repeat for at least five rounds, with 15 seconds of relaxation.
This pose will massage your colon, cure constipation, improves metabolism, regulates acid levels in your stomach, tones the abdomen, thighs, arms and hip muscles, gives relief from lower back pain, increase blood circulation, provide strength to abdomen and back muscles
Note: Do not practice this asana if you have heart problem, high blood pressure, slip disc, hyperacidity, menstruation, hernia, neck and back problems, testicle disorder, and after the second trimester of pregnancy.
3Naukasana (Boat Pose)
For an effective Naukasana lie in supine position with your arms beside your body and feet together. Take a deep breath while you lift your chest and feet off the ground, stretch your arms and your feet. Eyes, toes and finger should be in line. Keep breathing deeply while in the pose. When exhaling slowly come back to the ground and relax.
Boat Pose will bring core strength. it will strength the back and abdominal muscles. Gives tone to your arm and leg muscles. This can be a very useful yoga for people who have a hernia. It is quite challenging but very effective pose.
Note: Avoid if you have suffered from severe headache, migraine, low blood pressure, some chronic diseases or spinal disorders. People who have Asthma and heart problems must prevent doing this. Women should avoid, who are pregnant, and the first two days of the menstrual cycle.
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4Bhujang Asana (Cobra Pose)
Lie down on your belly in your mattress, with your belly and legs stretched. Palms should be placed underneath your shoulder, chin and toes touching the floor, slowly inhaling raise your chest; bending backward as much as possible, this will make your body look like a cobra. Hold the pose for 15 to 30 seconds. On exhaling slowly bring your body down towards your previous position. Repeat this at least five times.
Cobra pose will strengthen and tone abdominal and back muscles, reduce belly, relaxes shoulder and neck, makes your upper and middle back flexibility, reduce stress, can be useful for people who have asthma (do not practice during the attack).
Note: Do not perform this pose if you are pregnant or have an ulcer, hernia, any injury or Carpel Tunnel Syndrome
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5Dhanurasana (Bow Pose)
Lie down on your belly, in straight position with your legs stretched and arms on the side of your body, try to reach your arm to the ankles of the feet and hold by bending your knees. Inhaling slowly lift your head and bend back. Try to lift your leg as high as you can, hold the position according to your ability. And breathe normally while in the pose. On exhaling slowly, come back to the previous position. Take 15 seconds of the break.
Bow pose is best on strengthening the abdomen core. It stimulates the reproductive organs, relaxes neck, shoulder and chest, tones the arm and leg muscles, stress buster, relieves constipation and menstrual pain, can be beneficial for people with renal kidney disorder.
Note: If you are suffering from high or low blood pressure, neck injury, pain in lower back, hernia, migraine, recent abdominal surgery or headache do not perform Dhanurasana (Bow Pose). Pregnant women should avoid practicing yoga.
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By – Triptika Basu