Helps in digestion and release of gas. Pavanamuktasana (Wind Relieving Pose)

Yoga Asanas To Reduce Belly Fat. Pavanamuktasana (Wind Relieving Pose)

This asana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute helps in triggering the burning of fat in the region.

How To Do

Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other.
Bend your knees.
Take in a deep breath, and as you exhale, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in place by clasping your hands underneath the thighs.
Inhale again, and as you exhale, lift your head, allowing your chin to touch your knees.
Hold the position for 60 to 90 seconds, while breathing deeply.
Exhale slowly, and release your knees while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.
Relax in Shavasana.
Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.

Variations

Those who are new to yoga can practice the pose with a single leg bent and the other leg straight.

Benefits

Strengthens the back and abdominal muscles
Helps in digestion and release of gas
Tones the muscles in the legs and arms

Caution

Pregnant women, people suffering from spinal problems, and people with blood pressure and heart issues must refrain from performing this pose.

이 블로그의 인기 게시물

Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana. Scale Pose: Step-by-Step Instructions Step 1 Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Step 2 Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. Step 3 Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. Benefits Strengthens the wrists, arms, and abdomen Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the ...

자세한 내용 보기

Yoga exercise for stress. Wide-Legged Forward Bend

Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds. Wide-Legged Forward Bend: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back. Step 2 Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your l...

자세한 내용 보기

Yoga exercise for Lower Back. Reverse Pigeon Pose

Yoga exercise for Lower Back. Reverse Pigeon Pose Reverse Pigeon Pose is considered a base pose as reverse pigeon pose variations can be derived from this pose. Reverse Pigeon Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flow. Anatomy Reverse Pigeon Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: Lower Back Hamstrings Hips Pelvic Reverse Pigeon Pose. Step-by-Step Instruction With the back supported on the floor, bend the legs by placing the feet on the floor close to the lower back . Here place the left foot ankle on the right knee with the sole pointing outward and then bring the right knee close to your chest by holding it with your arms at the outside of the right knee. Keeping the breath under control slowly press the right knee deeper into the chest with exhalation and feel the lower hip tight...

자세한 내용 보기

Yoga Alone Blog

이 블로그 검색