Yoga for belly fat | Top 20 yogasana to reduce belly fat fast

Yoga for belly fat | Top 20 yogasana to reduce belly fat fast

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Belly fat is a common issue that we tend to face in today’s scenario. These are generally the fat around the abdomen. There are two types of belly fats one is Visceral, the fat surrounds the organs and another one is Subcutaneous, the fat settles under the skin. However, make sure you are out from Visceral belly fat.

Reasons for belly fat:

  • Poor diet, that may cause weight gain, slow down your metabolism and reduce your ability to burn fats
  • Consuming excess of alcohol
  • Lack of exercise
  • Stress
  • Genetics
  • Lack of or improper sleep
  • Smoking and other bad habits
  • However for women, generally after menopause, you tend to notice belly fat that is because of the decrease in estrogen level, that distributes body fat all over

How to validate if you are suffering from belly fat:

As I mentioned above belly fat sometimes occur due to genetic reasons apart from unhealthy habits. Some people might look chubbier and are still healthy folks. So here are a few steps that help you to check if you are obese or chubby. All you have to do is measure your waist in the bare stomach. Stand and hold the measuring tape around your waist above the hip bone. Do not pull it until it tightens your skin. Note the measurement and relax.

For a women measurement above 35 inches is unhealthy. And for a Men above 40 inches is chronically unhealthy.

How to lose belly fat :

  • Improve your diet.
  • Get rid of alcohol and smoking.
  • Go crazy for fitness.
  • Improve your sleep.
  • Get more sunlight and fresh air.
  • Replace sugary beverages.
  • Make sure portions sizes are in check.
  • Eat healthy and energetic diet.
  • Last but not least include yoga asana as part of your routine.

Top 2O yogasana for belly fat :

This is an interesting part that provides you simple yoga solutions that helps you to get rid of belly fat and brings you back to a healthy and peaceful lifestyle. One of the main advantages is unlike exercises, yoga asanas help in not only reducing belly fat but also helps in controlling your body and mind. Here are a few listed yoga asanas that you can follow on a daily basis.

1. Tadasana – mountain pose :

TADASANA-MOUNTAIN-POSE

Tadasana is a perfect tune-up cause. It improves the circulation of blood, thereby guaranteeing that your body is prepared for the opposite poses future.

PROCEDURE :

  • Stand along with your feet flat, heels slightly unfolded, and also the massive toes of your feet in-tuned with one another. Keep the spine erect with hands on either aspect and palms facing your body.
  • Stretch your hands to the front and turn out the palms on the purpose of each other.
  • Inhaling deeply, stretch your spine. Raising your folded hands up beyond your head, stretch the maximum amount as you’ll be able to.
  • Try lifting your ankles and standing on your toes, with the eyes facing upwards so that you face the roof. If you will be able to not stand on your toes, you’ll be able to keep your feet flat on the bottom, whereas your eyes face the ceiling.
  • Breathe normally and hold the cause for twenty to thirty seconds.
  • Inhale deeply, and whereas inhaling, slowly relax and turn out your feet back to the bottom.
  • Repeat the perspective 10 times, increasing the count bit by bit.
  • Relax for 10 seconds before you are trying succeeding repetition.

ADVANTAGES :

This asana helps in achieving firm abdomen, strengthens your thighs , knees and ankles. And also helps in reducing Sciatica (pain caused by parts like the outer part of legs, back, and hips)

CAUTION :

People suffering from low blood pressure, insomnia, and headache are not recommended to perform this yoga asana.

2. Paschimottanasana – seated forward pose :

PASCHIMOTTANASANA--SEATED-FORWARD-POSE

This is one in all the fundamental poses of yoga, and it stimulates the middle of your abdominal nerve plexus. Alongside acting as a tummy toning, the forward bend additionally offers an admirable level of stretch to the hamstrings, thighs, yet as hips.

PROCEDURE :

  • Sit on the ground in Sukhasana or Padmasana.
  • Keep your spine erect, and stretch your legs dead set your front. Your feet should face the ceiling.
  • Inhaling deeply, stretch your hands on top of your head while not bending your elbows. Your gaze ought to follow your hands. Stretch your spine to the utmost.
  • Exhale, and bend forward from your thighs. Bring you handily and take a look at to the touch your toes. Your head ought to rest on your knees. Beginners will strive to touch their ankles or simply thighs as a starter.
  • Once you bit your toes, hold them and take a look at actuation them backward until you expertise the stretch on your hamstrings.
  • Breathing in, hold your tummy, and take a look at to retain the position for sixty to ninety seconds from the primary step. Slowly, increase the time of holding the position for 5 minutes, or if doable, more.
  • Exhaling, bring your body upward, relieving your toes from your fingers to come back-back to the Sukhasana or Padmasana asana.
  • Repeat the position ten times to start with, operating up to twenty-five times or additional.

ADVANTAGES :

This asana helps in Relieving stress, Helps within the reduction of fat within the abdomen and Balances catamenial cycles

CAUTION :

People who have spinal disc disorders, or had abdominal surgery recently should not perform this asana. Even people plagued by respiratory illness and diarrhea should keep one’s hands off from this asana.

3. Surya Namaskar – sun salutation :

SURYA-NAMASKAR--SUN-SALUTATION

Surya Namaskar can be a confluence of all yoga positions, every one of those choices a heavy impact on the total body. The forward and backward bends modify stretches, whereas the deep respiration performed throughout the act helps in detoxification. Follow this divinity Namaskar daily at intervals the morning, facing the sun, for reaping the utmost advantages.

PROCEDURE :

  • Stand with each your feet on, expand your chest, and relax your shoulders.
  • As you inhale, elevate both your arms from the perimeters. And as you exhale, bring your arms to the front of your chest and keep them at intervals the prayer position.
  • Inhale, raise your hands, and stretch backward.
  • Exhale, bend forward, and take a look at to the bit your knees at the side of your forehead.
  • Bending your left knee, stretch your right leg backward, at the side of your palms placed on the floor.
  • Hold your breath and stretch your left leg furthermore. This might be determined as a result of the plank posture.
  • Now bend down holding your spine out. Here, your knees, chest, and chin have to be compelled to be actually with the bottom.
  • Inhale, stretch forward, and bend backward.
  • Keeping your hands mounted on the floor, exhale and lean forward.
  • Bring your right leg forward, in between your elbows and stretch upwards as you inhale.
  • Bring your left leg forward and inhale deeply.
  • Stretch back from the waist.
  • Return to the initial position.

ADVANTAGES :

From head to toe, all parts of the body and then the inside organs area unit benefitted by this. Oftentimes active divinity Namaskar keeps you healthy and energized.

CAUTION :

Women should not perform divinity Namaskar throughout body process(Menses). Pregnant ladies have to be compelled to see their doctor before taking part in this posture. People with spinal issues and vessel diseases should not perform this manufacturer.

4.Padahastasana – standing forward bend pose :

PADAHASTASANA-STANDING-FORWARD-BEND-POSE

The abdomen gets fully compressed whereas bending forward, that ends up in burning of fat. Thus, the compression helps in toning down the stomach.

PROCEDURE :

  • Stand, together with your hands on either aspect of the body whereas your feet rest along, with the heels touching one another.
  • Keep your spine erect.
  • Inhaling deeply, elevate your hand upwards.
  • As you exhale, bend forward specified your body is parallel to the ground.
  • Inhale, then exhale, and bend forward fully, together with your body falling aloof from the hips.
  • Try to bit the ground, with palms straight on the ground, and while not bending your knees. Beginners will strive to touch the toes or simply the ankles to start out with, operating your thanks to the ground.
  • Holding your breath, tuck your tummy in, and hold the position for sixty to ninety seconds.
  • Exhale, leave your toes and elevate your body to return back to the Tadasana asana.
  • Repeat the position ten times, with an interval of ten seconds between 2 repetitions.

ADVANTAGES :

This asana helps in Improving digestion, as your abdominal muscles square measure toned, Strengthens the radiocarpal joint joints and relieves mental and physical exhaustion

CAUTION:

Before performing arts Padahastasana, you wish to master Uttanasana, that may be a less difficult forward-bending asana. Also, folks with spinal disc disorders should refrain from performing this asana.

5. Naukasana – boat pose :

NAUKASANA-BOAT-POSE

This is one in every of the foremost wanted yoga postures which will guarantee you a praise belly with regular observe. whereas holding the posture for over a second helps in getting the abdominal muscles, the posture once drained a boat-like movement, helps in toning your abs.

PROCEDURE :

  • Lie down on the yoga mat within the supine position, legs stretched, toes facing the ceiling, and palms resting on either facet of your body facing the bottom.
  • Inhale deeply. As you exhale, elevate your body (the head, chest, and legs) from the bottom.
  • Stretch out your arms in order that they type a parallel line along with your legs.
  • Your fingers ought to be within the same line because of the toes. Gaze towards the toes.
  • As you hold the position, you ought to feel the abdominal muscles getting.
  • Breathing usually, hold the posture for thirty to sixty seconds to start out with.
  • Inhale, so eupneic deeply, slowly relax and are available back to the supine position.
  • Repeat this position 5 times to start with, operating up to thirty times step by step. Relax for fifteen seconds when every repetition.

ADVANTAGES :

This asana Strengthens the abdominal muscles and helps take away belly fat, Improves the health of biological process organs and also Strengthens arms, thighs, and shoulders

CAUTION :

People with heart issues, diarrhea, headache, and sleep disorder should refrain from doing this asana. Also, pregnant and unwell girls(menses) should not perform this asana.

6. Uttanpadasana – raised foot pose :

UTTANPADASANA-RAISED-FOOT-POSE

This asana helps to eliminate the fat from your lower abdominal region to boot as hips and thighs. This asana is one of the foremost effective ways that help to eliminate the fat that gets accumulated around your waist and hips throughout physiological condition.

PROCEDURE :

  • Lie down on the mat beside your back on the floor, legs stretched, and heels touching one another. Keep your hands on either aspect of your body, palms facing the bottom.
  • Inhale deeply. Now, breathe slowly, tilt your back whereas transfer your head backward therefore as that it touches the floor.
  • Do not move your hands from their initial position and breathe normally.
  • Stretch to the utmost realizable level, whereas not pain your back.
  • Inhaling deeply, raise your legs from the floor, creating a 45-degree angle with the floor.
  • Hold the cause for fifteen to thirty seconds, respiration usually. Slowly work to carry the posture for quite sixty seconds.
  • Exhale deeply, and carry your legs therefore as that they turn out a 90-degree angle with the floor. Breathe usually, hold the posture for thirty seconds.
  • Inhaling deeply, bit by bit bring your legs back to the initial position – the supine position.
  • Repeat this angle ten times to begin out with, operating up to thirty times bit by bit.
  • Relax for fifteen seconds once every repetition.

ADVANTAGES :

This asana treats stomach-related ailments like acidity and constipation, Cures back pain, Improves the functioning of fruitful organs and Improves blood circulation

CAUTION :

Individuals plagued by a muscle pull and World Health Organization are convalescent from spinal injuries need to avoid this cause.

7. Marjariasana – cow cat pose :

In this asana holding the posture helps in melting the fat, and thus, reduces the belly size. This cause is additionally useful in enhancing the pliability of the spine.

PROCEDURE :

  • Sit in Vajrasana.
  • Breathing unremarkably, rise from the position, and permit your body to return parallel to the ground such your body rests on your knees and palms.
  • While the knees ought to be placed to a lower place your hips, the palms should go underneath your shoulders facing the ground. Keep the pinnacle straight. area out the knees slightly in order that your weight is opened up equally.
  • Inhaling deeply, carry your head whereas pushing your back off, in order that your body includes a cotyloid structure.
  • Expand the abdominal region most quantity as doable to suck within the maximum amount of air.
  • Holding your breath, maintain the posture for regarding fifteen to thirty seconds.
  • Exhale deeply and lower the pinnacle, whereas curving your back upwards. Keep your buttocks and abdomen firm till you expertise the contraction. Your head ought to be between your hands.
  • Breathing deeply, hold the cause for regarding fifteen to thirty seconds, operating up to sixty to ninety seconds step by step.
  • Exhale and slowly return to Vajrasana. Relax for fifteen seconds.
  • Repeat this posture ten times to start with, operating up to thirty times step by step.
  • Relax for fifteen seconds once every repetition. this is one in every of the simplest yoga asanas to scale back belly fat.

ADVANTAGES :

This asana Improves the durability of the vertebral column, Helps correct your posture and Relieves tension within the lower back

CAUTION :

If you’re suffering from a head injury, make sure that you retain your head in line along with your body part as you perform this asana.

8. Ustrasana – camel pose :

USTRASANA-CAMEL-POSE

The backward stretch that you just expertise, as you bit your ankles during this cause, helps in toning the abdominal muscles. The strain knowledgeable about by your belly muscles throughout Naukasana can currently be discharged, and at a similar time, you’ll additionally get pleasure from an honest stretch.

PROCEDURE :

  • Sit in Vajrasana.
  • Slowly, elevate your body from your knees specified you’re currently sitting along with your whole weight supported by your knees.
  • Your heels ought to asana a perpendicular line with the bottom.
  • Exhale deeply, and arch your back. Bring your hands behind your body, and take a look at to carry your ankles, one by one.
  • Tilt your head behind and stretch backward, till you expertise a stretch in your belly.
  • Hold the posture for twenty to thirty seconds to start with, operating your thanks to sixty seconds, respiration unremarkably.
  • Exhale and slowly relax.
  • Come back to Vajrasana.
  • Repeat this attitude 5 times to start with, operating up to thirty times bit by bit.
  • Relax for fifteen seconds once every repetition.

ADVANTAGES :

This asana strengthens the rear muscles, Treats fatigue, catamenial discomfort, and delicate back pain

CAUTION:

People who suffer from heart-related ailments, lower back or neck injury and high pressure should not perform this cause. People with headache and sleep disorder should additionally refrain from playacting this cause.

9. Bhujangasana – cobra pose :

BHUJANGASANA-COBRA-POSE

Give your abdomen a decent stretch with this yoga position. The regular observe of this position aids in strengthening the rear muscles, and hence, it’s one amongst the foremost suggested poses to alleviate postpartum back pain.

PROCEDURE :

  • Lie down on the mat within the prone position (with your chest facing down), legs slightly spaced out, and toes touching the ground.
  • Keep the hands on either facet of the body, palms facing the ground.
  • Bring your palms to a lower place your shoulders.
  • Inhaling deeply, slowly carry your chest and depart the ground, your gaze fastened on the ceiling. eat up your bone towards your navel, whereas keeping your buttocks firm.
  • Hold the position for fifteen to thirty seconds.
  • Take a deep breath and take a look at to carry your body from the waist upward, bending backward the maximum amount as doable. yet, check that that you simply aren’t paining your back within the method.
  • Hold the posture for thirty to sixty seconds.
  • Exhale and slowly bring your body down – chest, neck, and forehead – to come back to the prone position. Stretch your arms slowly to the front.
  • Repeat this position ten times to start with, operating up to thirty times step by step.
  • Relax for fifteen seconds when every repetition.

ADVANTAGES :

This asana tones the abdomen, Improves flexibility of the center and higher back, Strengthens the shoulders and also the back. It also reduces stress and fatigue

CAUTION :

Pregnant ladies and people plagued by back injury and Carpal tunnel syndrome should not perform this asana.

10. Dhanurasana – bow pose :

DHANURASANA-BOW-POSE

This asana will an exquisite job of toning your tummy. at the side of giving an honest stretch to your abdomen, back, thighs, arms, further as the chest.

PROCEDURE :

  • Lie down within the prone position on the mat, with the legs along, whereas your hands rest on either facet of your body and palms facing the ground.
  • Exhaling deeply, bend your knees upwards.
  • Lift your head and bend backward.
  • Bring your hands backward and take a look at holding your ankles together with your hands.
  • Support your weight together with your abdomen breathe deeply, attempt to raise your knees higher.
  • Hold the posture for fifteen to thirty seconds, operating up bit by bit to sixty to ninety seconds. Breathe commonly whereas holding the posture.
  • Exhale and slowly relax, stretching out your body.
  • Repeat this position ten times to start with, operating up to thirty times bit by bit.
  • Relax for fifteen seconds when every repetition.

ADVANTAGES :

This asana improves posture, Stretches the rear muscles and makes them robust and Stimulates the neck and abdomen.

CAUTION :

People full of high vital sign, hernia, and lower back or neck injury should refrain from activity this cause. Pregnant ladies or ladies in their cycle should not perform this cause.

11. Pavanmuktasana – wind relieving pose :

PAVANAMUKTASANA-WIND-RELIEVING-POSE

This helps in assuaging numerous stomachal issues, together with symptom and constipation. Since your knees exert pressure on your tummy, holding the position for quite a moment helps in triggering the burning of fat within the region.

PROCEDURE :

  • Lie down within the supine position (face upwards) together with your arms beside your body and feet stretched, heels touching one another.
  • Bend your knees.
  • Take in a deep breath, and as you exhale, bit by bit bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in situ by clasping your hands beneath the thighs.
  • Inhale once more, and as you exhale, elevate your head, permitting your chin to the touch your knees.
  • Hold the position for sixty to ninety seconds, whereas respiration deeply.
  • Exhale slowly, and unharness your knees whereas permitting your head to rest on the ground. Bring your hands onto either facet of your body, palms facing the bottom.
  • Relax in Savasana.
  • Repeat the attitude seven to ten times, feat a 15-second interval between repetitions.

ADVANTAGES :

Strengthens the rear and abdominal muscles, Helps in digestion and unharness of gas, Tones the muscles within the legs and arms, etc are its advantages.

CAUTION:

Pregnant ladies, individuals littered with spinal issues, and other people with heart problems should refrain from doing this asana.

12. Adho Mukha Savanasana – down facing dog:

ADHO-MUKHA-SVANASANA-DOWN-FACING-DOG

Downward facing dog or Adho Mukha Svanasana can boost your rate and keep your abdomen muscles engaged the complete time.

PROCEDURE:

  • Now, exhale and elevate up your hips.
  • Straighten your legs and your arms to make an inverted ‘V’ form. Keep your toes pointed straight ahead.
  • Your hands ought to be shoulder-width apart. Look towards your armed service. Hold this position for a moment and take long breaths.
  • Now, come to your original position.
  • Repeat this asana 5 times.

ADVANTAGES :

This asana strengthens abdominal muscles, reduces anxiety and improves digestion.

CAUTION :

Don’t practice this asana if you have a detached retina, A dislocated shoulder, Weak eye capillaries, and Diarrhea.

13. Kumbhakasana – plank :

KUMBHAKASANA-PLANK

This is the only nevertheless simplest yoga to cut back belly fat. Not solely will it cut back belly fat however it conjointly strengthens and tones your arms, shoulders, back, buttocks and thighs.

PROCEDURE :

  • Start from your hands and knees, hands resting directly below the shoulders and knees below the hips.
  • Tug your toes below and step the feet back one at a time, extending legs behind you.
  • Inhale and appearance slightly previous your palms in order that your neck is aligned with the spine.
  • Hold your abdominal muscles in.
  • Your body ought to type a line from heels to the top. asana you’re your hands square measure flat and fingers square measure unfold.
  • Hold this posture for 15–30 sec or longer for higher results.
  • Release the pose by dropping the knees to the ground on exhalation.
  • Repeat this for a minimum of five spherical with relaxation for fifteen secs once every round.

ADVANTAGES :

This asana offers similar health benefits as aerobic exercise, Improves cardiorespiratory fitness, Raises endurance levels, Prepares the body for more challenging arm balance poses, such as side plank

Tones your thigh and calves, Improves your posture and strengthens your wrists.

CAUTION :

If you’ve got back or shoulder injuries or have high force per unit area avoid doing this cause.

Don’t practice the full extension of this pose if you have carpal tunnel syndrome as it places too much stress on your hands and wrists. Instead, modify the posture by resting your forearms on the floor instead of holding yourself up with your hands.

Don’t practice plank if you have osteoporosis as it could increase your risk of fractures.

14. Halasana – plough pose :

HALASANA-PLOUGH-POSE

During this position, the body shows the form of the Plough. This asana offers flexibility to the spine similarly as strengthens the rear muscles. 

PROCEDURE :

  • Lie on your back and part of the legs along. Relax the complete body (Savasana position).
  • Keep the palm flat on the bottom. Keep breathing normally.
  • While breathing press the palm on the bottom and lift each the legs upwards straight then try and bit the bottom simply behind.
  • Breathe slowly and hold the posture for many minutes (1-2 minutes).
  • Now slowly unleash the asana to come back to Savasana.
  • Repeat this for 3-5 times.

ADVANTAGES :

This asana helps in improving digestion and craving, Effective in Weight Loss, Strengthens the abdominal muscles and beneficial for diabetic individuals.

CAUTION :

Those tormented by a rupture, ruptured intervertebral disc, sciatica, inflammatory disease of the neck,  high vital sign or any serious back drawback, mustn’t follow. pregnant ladies mustn’t follow.

15. Kapalbharti Pranayama :

KAPALBHATI-PRANAYAMA

This is the basic yoga asana. Generally, beginners are advised to follow this as a start mark.

PROCEDURE :

Keep the spine straight and Sit on the flat floor and fold your legs by closing your eyes

  • Keep the proper palm on the right knee and left palm on left knee.
  • Now take a deep breath and exhale with all of your force, therefore, your abdomen can go within.
  • When you exhale with hissing sound attempt to suppose that your disorders are starting off your nose.
  • Do not stress on breathing. Inhalation mustn’t involve any effort. breathing is done mechanically once every breathe.
  • Repeat these steps for five minutes and take rest. you’ll be able to increase the time for fifteen – half-hour.
  • Should not observe in no time. The speed of observe ought to be medium.

ADVANTAGES :

It improves the operate of the lungs and therefore the system, Improves the operate of the genital system, Improves the operate of the exocrine gland. Helps to provide hormone secretion naturally and It removes toxins from the body and helps to scrub the interior system.

CAUTION :

Those are heart patient ought to try this slowly whereas eupnoeic. you’ll be able to do Kapalbhati pranayama in morning or evening each the time, however, detain mind that you just ought to try this on an empty abdomen. High-pressure level patient and pregnant ladies mustn’t try this.

16. Sarvangasna – shoulder stand pose :

SARVANGASANA-SHOULDER-STAND-POSE

This angle provides edges to the complete body so in Indo-Aryan it’s referred to as Sarvangasana.

PROCEDURE :

  • Lie on your back. be a region of the legs on and relax the complete body.
  • Keep the palm flat on the lowest.
  • With the help of pressing palm on the lowest raise every the leg upwards straight at 90-degree angle from the bottom.
  • Now raise your back and legs up into the vertical position taking the support of hand by touching your chin to your chest.
  • Breathe gently throughout this position.
  • Maintain the posture for one to a few minutes.
  • Repeat this cycle for 2-3 times.

ADVANTAGES :

Sarvangasana Improves overall health, It improves blood circulation, It’s good for the digestive system and it strengthens and cures back pain.

CAUTION :

People affected by eye problems, force per unit space, heart or thyroid illness need to avoid this angle.

Avoid during maternity and periods.

Should be practiced with empty abdomen.

17. Balasana -child pose :

BALASANA---CHILD-POSE

The Balasana could be a restorative, calming cause that relaxes and rejuvenates the body. The stretch within the back relaxes the skeletal structure. It calms the muscles, thereby serving to alleviate pain, particularly in back, neck, and shoulders. The knees also are stretched and relaxed, and thus, the tendons, muscles, furthermore as joints are recovered and finished for functioning. The cause resembles a fetal position and is claimed to produce physical, mental, and emotional solace to the being.

PROCEDURE:

  • Kneel down on the ground and bit your huge toes to every alternative as you sit on your heels. Once you’re snug, unfold your knees hip-width apart. Inhale.
  • Bend forward, and lay your trunk between your thighs as you exhale.
  • Now, broaden all across the rear of the pelvis, and slender the purposes of your hip specified they point towards the navel. cool down on the inner thighs.
  • Stretch the tailbone off from the rear of the pelvis as you raise the bottom of your head slightly off from the rear of the neck.
  • Stretch your arms forward and place them ahead of you, specified they’re in line along with your knees. unharness the fronts of your shoulder to the ground. you need to feel the burden of the front shoulders pull the blades wide across your back.
  • Since this asana could be a resting cause, you’ll be able to keep within the cause from anyplace between thirty seconds to some minutes.
  • To unharness the attitude, 1st stretch the front trunk. Then, take a breath and raise from the tailbone whereas it pushes down into the pelvis.

ADVANTAGES :

It helps unharness tension within the chest, back, and shoulders, This attitude is extremely counseled, particularly if you’ve got about of lightheadedness or fatigue throughout the day or throughout your travail, This attitude helps to scale back stress and anxiety and It helps to massage and flex the interior organs within the body, keeping them active and supple.

CAUTION :

It is best to avoid doing this asana if you’re laid low with diarrhea or knee injuries.

Patients with high-pressure level should avoid active this asana.

18. Vrikshasana :

VRIKSHASANA

It is best to observe tree asana yoga empty abdomen. There should be a minimum of 4 to 6 hours between your meal and also the observe. this can offer your body enough time to digest the food and energize your body, creating it prepared for activity.

PROCEDURE:

  • Stand fully erect and drop your arms to the aspect of your body.
  • Slightly bend your right knee, and then, place the correct foot high on your left thigh. make certain that the only real is placed firm and flat on the foundation of the thigh.
  • Your left leg has to be fully erect. Once you have got assumed this position, breathe, and notice your balance.
  • Now, inhale, and gently raise your arms over your head and convey them along in an exceedingly ‘namaste’ gesture.
  • Look straight at a foreign object and hold your gaze. this can assist you to maintain balance.
  • Keep your spine straight. Note that your body has to be taught, nevertheless elastic. absorb deep breaths, and each time you exhale, relax your body a lot of.
  • Gently bring your handily from the edges, and unleash the correct leg.
  • Come back to the initial position of standing tall and straight as you probably did at the start of the observe. Repeat this asana with the left leg.

ADVANTAGES:

It strengthens the spine whereas up each balance and poise, improves and aids neuro-muscular coordination, tones the leg muscles whereas creating the ligaments and tendons of the feet stronger and the knees become stronger, and also the hip joints are snarled.

CAUTION:

It is best that you simply avoid this asana if you suffer from a sleep disorder.

19. Trikonasana :

TRIKONASANA

This posture is thought to stretch the muscles and improve the regular bodily functions. in contrast to most different yoga asanas, this needs you to stay your eyes open whereas you observe it to take care of the balance.

PROCEDURE :

Stand upright and place your legs 3 to 4 feet apart.

  • Make sure your right foot is placed outside at ninety degrees and therefore the left foot is placed in at fifteen degrees.
  • Align the middle of your right heel with the middle of the arch of the left foot.
  • Ensure that your feet are pressing the bottom, and therefore the weight of your body is balanced equally on each foot.
  • Take a deep breath, and as you exhale, bend your body to the proper form below your hips, making certain your waist is straight. Elevate your mitt up and let your mitt bit the bottom. each your arms ought to type a line.
  • Looking on the amount of comfort, rest your mitt on your shin, ankle, or outside the proper foot on the ground. despite wherever you place your hand, certify you are doing not distort the perimeters of your waist. Quickly check on your left arm. It ought to be stretched towards the ceiling and in line with the highest of your shoulder. Let your head sit in a very neutral position or flip it to the left, together with your gaze attack your left palm.
  • Your body ought to be bent sideways, and not backward or forward. Your chest and pelvis ought to be wide open.
  • Stretch to the fullest, and specialize in helping your body. Take deep, long breaths. With each exhalation, try to relax your body a lot.
  • Inhale and are available up. Drop your arms to your face and straighten your feet.
  • Repeat equivalent victimization the left leg

ADVANTAGES :

It strengthens the knees, ankles, legs, chest, and arms. It utterly stretches and parades the groins, hips, hamstrings, and calves and conjointly the chest, spine, and shoulders. It will increase each physical and mental stability.

CAUTION :

If you suffer from neck issues, don’t look upward. simply continue trying straight, and certify either side of your neck square measure equally elongated.

If you suffer from high force per unit area, look downward rather than trying upwards.

20. Savasana – corpse pose (For relaxing after doing all asanas) :

SAVASANA-CORPSE-POSE

You should permit your body to relax when a rigorous exercising, and therefore the clay asana is the ideal attitude.

PROCEDURE :

  • Lie down within the supine position.
  • Keep your feet along or extended, as per your comfort.
  • Allow your hands to rest on either aspect of the body.
  • Close your eyes.
  • Inhale and exhale deeply, permitting your body to relax fully.
  • You should lie until your respiration becomes traditional and your body is totally asleep.

ADVANTAGES :

Helps you attain a deep, broody state of rest, which may aid within the repair of tissues and stress relief

Helps cut back pressure, insomnia, and anxiety

CAUTION :

None

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