Benefits:
Strengthens and removes fat from the middle and upper abdominal area.
Precautions:
- People suffering from lower backache should raise one leg at a time instead of both.
- People suffering from Cervical Spondylosis should keep their neck straight to avoid
excessive strain.
Ardha Halasana
- Lie flat on your back, arms by your side, palms facing downwards
- Inhale and raise your legs slowly taking them up to 90 degrees. (they should be
perpendicular to the floor) Point your toes upwards.(as in picture)
- Inhale and maintain the posture as long as you can hold for 10-30 seconds, breathing
normally.
- Exhale slowly while lowering the legs.
- Repeat up to 3 times.
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Benefits:
- Strengthens and tones the upper abdominal muscles and activates blood circulation.
- Strengthens the back muscles.
Precautions:
People with severe back problems and older people with weak muscles should not
practice this asana.
We give you more yogic ways to fight the flab on your abs.
Benefits:
Strengthens the muscles present on the sides of the abdomen.
Caution:
- Change postures very slowly and avoid sudden movements.
- Be aware of the stretching in the spine. Do not overstrain.
Ushtrasana
- Sit in vajrasana (sit back on your heels with your legs folded).
- Now sit up onto your knees, bend backwards and drop your hands onto your ankles. If
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you find it tough to do this, you can curl your toes and attempt the same.
- Bend your upper back further down and stretch your hips forward and out.
- Hold the posture for as long as comfortable, breathing normally.
- Release one hand at a time, straighten you back and return to vajrasana.
Benefits:
- By stretching the stomach and abdominal area it stimulates the digestive system and
alleviates constipation.
- Alleviates backache, drooping shoulders and rounded back conditions.
- Stretches the neck backwards, thus regulating the functioning of the thyroid gland.
Caution:
Those with severe back conditions such as lumbago and those with enlarged thyroid
should seek expert advice before attempting this posture.
MIND BODY
You no longer have an excuse of not getting time for the gym. All you need to do is
get together a few very simple equipments and start easy-to-do workouts in your
own home.
In fact all you really need is a chair and a couple of large, full water bottles you can use
for any dumbbell exercise. You can even squeeze in some quick upper body exercises
while you're on the phone with your friend. Following is an excellent circuit routine to
follow targeting all the body parts.
1.Push-ups: Find a sturdy chair and use it to do a set of push-ups. You can start with a set
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of 10 push-ups & target to do at least 3 such sets over a period of time. This will give you
great strength in your arms, shoulders and chest to do your daily activities effortlessly
besides giving you a great posture, form & shape.
2. Hips & Legs: Find a uncluttered area – the balcony or terrace are perfect or just make
space in your sitting room or bedroom find a good mat and utilize it to do mat exercises.
This one targets your hips & legs. Lying on your side, take the leg forward & backward
without arching your lower back. Do at least 20 repetitions on each side.
3. Toning your Abs: Make your workout a complete workout by toning your abdominal.
This is again done lying supine on the mat. Crunch your abdominal. Remember the
movement is not coming from your cervical spine (avoid moving your neck) but from
your abdominal. Exhale on your way up & inhale down for more effective ab crunch. Do
correct & focused move for 20 repetitions to get those 6 packs wash board abs.
4. Reverse curls: In this you take the legs up in air & try to curl them in towards you. Try
to raise your hips off from the floor for at least an inch & you start feeling the effect on
your lower abdominal. Do a set of 20 to get rid of extra flab.
5. Isometric stretch : It is also referred to as T stretch because you are drawing a T figure
with your hands & legs. Lying on your side, you lift up on one hand to come into this
position & hold & maintain this for at least a minute. Don’t forget to do it on both the
sides. This will help you not only to strengthen your wrist and arms but will also affect
your core muscles.
6. Squats: Aiming to get tight gluteus muscles, add some squats to your workout. Squats
are all time favorite exercise for all the fitness trainers world over. It is a close kinetic
chain exercise, which requires no equipment but uses your own body resistance. This can
be done standing in a place. This is like sitting on an imaginary chair. Do 20 repetitions
and then also assume this position & hold for a minute. This will not only work for your
hips but also your thighs.
7. Lunges: Another exercise considered to be very effective world over, is lunges. Again
it targets the thigh muscles like quadriceps & hamstrings. Take one leg behind, & raising
the heel of the back leg goes down & up for 20 times on each leg. Remember the knee of
the front leg would not cross beyond the toes at any time. Angle of knee flexion beyond
90 degrees can cause injury to the knee joint.
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Yoga for Weight Loss
Asanas are the key yogic practice for weight loss, if done with diligence and in a focused
manner.
We begin a series of articles on asanas to treat weight loss from general to specific body parts.
Besides doing these as instructed, patience is the key to an ideal body shape and glowing looks.
Ardhakapotasana
Benefits:
- Stretches and shapes the outer portion of the thighs.
- Removes double chin.
- Stretches abdomen, removing fat from this area.
- Strengthens the back muscles.
Precautions:
People with severe low backache and stiff knee-joints should avoid this asana.
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Veerasana
Stand straight with your legs wide apart and your hands on your hips.
Turn one leg and your upper body to one side and bend the front knee.
Raise your hands up. Keep them straight and join your palms.
Bend backwards as much as comfortable. Stretch your stomach outwards and lower your
hips. (as in picture)
Hold the posture for 10-30 seconds.
Repeat the same cycle on the other side.
Benefits:
- Strengthens the thighs, hamstrings and calf muscles.
- Removes postural defects like sclerosis and strengthens the back.
- Stretches and opens up the groin and inner thighs.
- Removes double chin as it stretches the neck backwards.
Precautions:
- Those with back pain and weak knees should avoid bending backwards.
- Those with heart problems and high blood pressure should not practice this posture.
Janusirsasana
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Repeat the same cycle with the other leg.
Benefits:
- Helps remove stiffness from the spine.
- Stretches calves, hips, thighs, ankles and removes unwanted flab from these areas.
- Tones the internal organs of the abdomen and helps lose excess weight.
Precautions:
People with slipped disc or sciatica should avoid this asana