Some Yoga Postures To Tone Your Tummy

FM Bureau | 10-October-2013

Is your belly fat bothering you or are you uncomfortable in your party wears? Unhealthy lifestyle, indulgence in junk food, lack of exercise, and above all unpredictably high stress levels give rise to a flabby tummy.The wider your abdomen, the higher the level of risk is. And, there are no shortcuts to get rid of the abdominal fat. Proper diet combined with a good fitness routine can definitely help you reduce this fat to a greater level. Here are some yoga postures which will help regain your shape. Yoga not only helps in lessening the abdominal fat but also allows you to control your body and mind thus thwarting the risks associated with a wider abdomen

By FM Bureau

Marjariasana (Cow cat pose or cat pose)

The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat and thus, reducing the belly size. This pose is also beneficial to enhance the flexibility of the spine.

• Sit in vajrasana.
• Breathing normally, rise from the position and allow your body to come parallel to the floor in such a way that your body rests on your knees and palms.
• While knees should be placed beneath your hips, palms go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
• Taking a deep inhalation, lift your head while pushing your back down so that your body resembles a concave structure.
• Expand the abdominal region to the maximum possible level so as to suck in as much air as possible.
• Holding the breath, maintain the posture for about 15 to 30 seconds.
• Exhale deeply and lower the head, while arching your back upwards. Hold the buttocks and abdomen firm until you experience the contraction. Your head should be between your hands.
• Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
• Exhale and slowly come back to vajrasana. Relax for 15 seconds.

Repeat this pose for 10 times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.

Bhujangasana (Cobra pose)

Give your abdomen a good stretch with this yogasana. The regular practice of this pose aids in strengthening the back muscles, and hence, is one of the most advised poses to alleviate post-partum back pain.

• Lie down on the mat in prone position, legs slightly spaced out, and toes touching the floor.
• Keep the hands on either side of the body, palms facing the floor.
• Bring your palms beneath your shoulders.
• Taking a deep inhalation slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while holding your buttocks firm.
• Hold the position for a period of 15 to 30 seconds, while breathing normally.
• Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not hurting your back in the process.
• Hold the posture for 30 to 60 seconds, breathing normally.
• Exhale and slowly bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms slowly to the front.

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