Yoga Move Where You Lay on Your Back and Move Your Butt
Not fond of rushing to the gym and trying out equipment that you dread at times? Go for yoga that will help you lose weight and achieve mental peace at the same time. Here is how yoga will help you stay fit:
Simhasana (lion pose):
It requires your face and body to resemble a lion's roar, and anyone with any level of fitness can do this asana. Kneel down on the floor and cross your ankles. Put your palms on the knees and spread them out, pressing the fingers firmly against each knee. Inhale deeply, open your mouth and stick your tongue out, towards the chin. Keep your eyes wide open and contract the muscles in front of the throat. Exhale through your mouth, making a distinct sound.
Benefits: Tones facial muscles, works as a stress-buster, reduces double chin.
Tadasana (mountain pose):
It requires one to stand erect like a mountain. This is the starting position for all yoga poses. Stand with your heels slightly apart and let your arms hang beside the torso. Gently lift and spread your toes and the balls of your feet, then place them back softly on the floor. Balance your weight equally on your feet. Lift your ankles and tighten your thigh muscles while rotating them inwards. Elongate your torso as you inhale. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should be in one line. Check your alignment by standing against a wall. Breathe easy.
Benefits: Works major muscle groups, increases focus and concentration.
Vrikshasana (tree pose):
Put your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and balance yourself. Inhale and raise your arms over your head, and bring your palms together. Keep your spine straight. Take deep breaths. Exhale slowly, and bring your hands and foot down. Repeat with the other foot.
Benefits: Improves balance, strengthens legs and back.
Naukasana (boat pose):
Lie with your back on the mat. Keep your feet together and your hands by your side. Take a deep breath. While exhaling, gently lift your chest and feet off the ground, stretching your arms towards your feet. Ensure that your eyes, fingers and toes are in one line. Hold till you feel your ab muscles contract. Then exhale and relax.
Benefits: Tightens abdominal muscles, strengthens shoulders and upper back, provides stability.
Easy asanas to lose belly fat
Tired of the muffin top that is your abdomen? Why not try yoga to get rid of the belly fat? These simple exercises will help:
Paschimottanasana
Sit on the floor in Padmasana. Keep the spine erect, and stretch your legs out to your front so that your toes point to the ceiling. Take deep breaths and stretch your hands above your head without bending your elbows. Stretch your spine as much as you can. Breathe out, and bend forward from your thighs. Bring your hands down and try to touch your toes. Hold the position and try pulling your toes backwards till you feel a stretch on your hamstrings. Breathe in, hold the position for 60 to 90 seconds. Exhale and go back to the starting position.
Benefits:Stimulates the centre of the solar plexus, tones the tummy, stretches hamstrings, thighs and hips.
Pavanamuktasana
Lie flat on your back, with your arms beside you and legs straight. Inhale as you bend your knees and bring them towards your chest as you exhale. Let your thigh put 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.
Benefits:
Reduces gastric problems, triggers fat burning, strengthens back and abdominal muscles, tones muscles in the legs and arms.
Uttanpadasana
Lie down on your back, legs stretched out, and ankles touching each other. Keep your arms close to your body, palms facing down. Take a deep breath. Now breathe out slowly, tilt backwards so that your head touches the floor. Stretch as much as you can. Inhale deeply and raise your legs, making a 45-degree angle with the floor. Hold for 15 to 30 seconds, breathing normally. Exhale deeply, and lift your legs to make a 90-degree angle with the floor. Breathing normally, hold the posture for 30 seconds. Again take a deep breath and slowly bring your legs back to the starting position.
Benefits: Helps reduce fat from lower abdominal region, hips and thighs, cures back pain, improves functioning of reproductive organs, improves blood circulation.
Kumbhakasana
Start in a pose similar to a push-up with your arms extended under your knees and hands under your shoulders and arms . Breathe in, keep your back and spine straight. Now keeping your hands flat and your fingers spread , pull in your abdominal muscles. Hold for 15 to 30 seconds.
Benefits:
Helps reduce fat from thighs, buttocks, shoulders, back and the belly area.
Easy yoga asanas for lower back pain
If you are overweight, have poor posture or weak back and abdominal muscles, then chances are that you experience lower back pain. Add to it a sedentary lifestyle and a poor diet, the pain is bound to increase. Why not try some simple yoga asanas to cure the pain?
Start on all fours. Then stretch your arms in front of you. Sit back in a way that your butt muscles are just above, but not touching your heels. Hold for five to 10 seconds.
Benefits: Elongates the back, helps de-stress.
Spine twisting
Sit down on a mat. Put your left hand on your right knee. Take a deep breath. Slowly twist your body to the right. Stretch your spine up by pressing your right hand against the floor. Keep your back as straight as possible. Breathe in and come back to starting position. Repeat on the left side lower back
Back stretch
Fold your legs and sit down on your heels. Place your hands in front of you. Stretch them out and straighten your back. Inhale and exhale slowly for three minutes. Stretch your back towards the front and extend your arms further. Don't strain your back muscles.
Benefits: Relieves tension in the back muscles
Triangle pose
Stand with your feet together. Then move your left feet back by three to four feet and point it at a 45 degree angle. Turn your chest to the left side and stretch your right arm towards the ground and the left arm towards the ceiling. Bend as much as you can while keeping the back straight. Hold for five to 10 seconds and switch to the other side.
Benefits: Strengthens back and legs, lengthens muscles along the sides of your torso
Spine lengthening
Sit cross-legged on a mat. Keep your back straight and your shoulders relaxed. Breathe in slowly and stretch both your arms to the front and interlink the fingers, with your thumbs touching each other. Now extend your arms above your head, keeping the fingers interlinked. Keep your elbows straight. Hold for 20 seconds.
Benefits: Reduces back pain
Yoga Move Where You Lay on Your Back and Move Your Butt
Source: https://www.femina.in/wellness/yoga/yoga-for-health