Intense Yoga Poses To Get Rid Of That Ugly Flabby Tummy

Like I said earlier, in another article, a chaotic lifestyle will ruin your overall look. And belly fat is the first result of having an unhealthy diet and the lack of exercise. Is not my fault that everyone loves sitting in front on the TV or computer instead of going outside for a walk or jogging each morning! Yeah, we see these good habits only in the movies, but real life hits us in the face with…fat! And then we try to get rid of it using these unhealthy diets.

Also, you may choose the right and healthy lifestyle, such as eating healthy and exercising! And if you want to skip those rough exercises, you may try yoga! It’s easy, healthy and works like a tremendous therapy for your mind and body…and it’s for free! There are ways to lose belly fat – you just have to make a wish and practice the following yoga poses!

1. Mountain Pose

Image Credits: Mountain Pose

Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Keep the spine erect with hands on both sides and palms facing your body.
Stretch your hands to the front and bring the palms close to each other.
Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch as much as you can.
Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling.
Breathe normally and hold the pose for 20 to 30 seconds.
Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.
Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt the next repetition. The picture given above is a variation for beginners.

2. Sun Salutation

Image Credits: Sun Salutation

Stand with both your feet together, expand your chest, and relax your shoulders.
As you inhale, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
Inhale, raise your hands, and stretch backwards.
Exhale, bend forward, and try to touch your knees with your forehead.
Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
Hold your breath and stretch your left leg as well. This is called the plank posture.
Come down to the floor holding your spine out. Here, your knees, chest, and chin must be in contact with the floor.
Inhale, stretch forward, and bend backwards.
Keeping your hands fixed on the floor, exhale and lean forward.
As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
Bring your left leg forward and inhale deeply.
Stretch back from the waist.
Return to the initial position.

3. Standing Forward Bend

Image Credits: Standing Forward Bend

Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
Keep your spine erect.
Inhaling deeply, lift your hand upwards.
As you exhale, bend forward such that your body is parallel to the floor.
Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.

4. Seated Forward Bend

Image Credits: Seated Forward Bend

Sit on the floor in Sukahasana or Padmasana.
Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
Inhaling deeply, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
Exhale, and bend forward from your thighs. Bring your hands down and try to touch your toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs as a starter.
Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings.
Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.
Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
Repeat the asana 10 times to begin with, working up to 25 times or more.

5. Wind Relieving Pose

Image Credits: Wind Relieving Pose

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.

6. Boat Pose

Image Credits: Boat Pose

Lie down on the yoga mat in the supine position, legs stretched out, toes facing the ceiling, and palms resting on either side of your body facing the ground.
Inhale deeply. As you exhale, lift your body (the head, chest, and legs) from the ground.
Stretch out your arms so that they form a parallel line with your legs.
Your fingers should be in the same line as the toes. Gaze towards the toes.
As you hold the position, you should feel the abdominal muscles contracting.
Breathing normally, hold the posture for 30 to 60 seconds to start with.
Inhale, and then exhaling deeply, slowly relax and come back to the supine position.
Repeat this asana five times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.

7. Camel Pose

Image Credits: Camel Pose

Sit in Vajrasana.
Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
Your heels should make a perpendicular line with the ground.
Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally.
Exhale and slowly relax.
Come back to Vajrasana.
Repeat this asana five times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition.

8. Raised Foot Pose

Image Credits: Raised Foot Pose

Lie down on the mat with your back on the floor, legs stretched out, and heels touching each other. Keep your hands on either side of your body, palms facing the ground.
Inhale deeply. Now, exhaling slowly, tilt your back while bringing your head backwards so that it touches the floor.
Do not move your hands from their initial position. Breathe normally.
Stretch to the maximum possible level, without hurting your back.
Inhaling deeply, raise your legs from the floor, making a 45-degree angle with the floor.
Hold the pose for 15 to 30 seconds, breathing normally. Slowly work to hold the posture for more than 60 seconds.
Exhale deeply, and lift your legs so that they make a 90-degree angle with the floor. Breathing normally, hold the posture for 30 seconds.
Inhaling deeply, gradually bring your legs back to the initial position – the supine position.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition.

9. Cow Cat Pose or Cat Pose

Image Credits: Cow Cat Pose or Cat Pose

Sit in Vajrasana.
Breathing normally, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms.
While the knees should be placed beneath your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure.
Expand the abdominal region as much as possible to suck in the maximum amount of air.
Holding your breath, maintain the posture for about 15 to 30 seconds.
Exhale deeply and lower the head, while arching your back upwards. Keep your 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 asana 10 times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.

10. Cobra Pose

Image Credits: Cobra Pose

Lie down on the mat in the prone position (with your chest facing down), 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.
Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
Hold the position for 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.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition.

11. Bow Pose

Image Credits: Bow Pose

Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor.
Exhaling deeply, bend your knees upwards.
Lift your head and bend backward.
Bring your hands backward and try holding your ankles with your hands.
Support your body weight with your abdomen. Inhaling deeply, try to lift your knees higher.
Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture.
Exhale and slowly relax, stretching out your body.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition.

12. Corpse Pose

Image Credits: Corpse Pose

Lie down in the supine position.
Keep your feet together or stretched out, as per your comfort.
Allow your hands to rest on either side of the body.
Close your eyes.
Inhale and exhale deeply, allowing your body to relax completely.
You should lie down till your breathing becomes normal and your body is completely at peace.

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