Power Yoga For Slim Waist
By Ms. Shreya Sethi, Health Coach & Yoga Expert
Physical health and working out go hand in hand together to build up a strong immunity system. Trust me, everyone has to start somewhere!
Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. They play a huge role in your everyday activities, from getting out of bed to walking to bending down to even staying upright. A strong core enhances balance and stability, reducing back pain and injuries.
Also, the abdominal area is where most of the organs are. The only skeletal structure that is supporting the organs if your abdominal muscles are weak, is your (kind of thin) spinal cord. Imagine the burden on your back! Having a strong core ensures that everything located there is protected constantly.
Though diet plays a vital role in overall weight loss, Yoga can be practiced to target the core and reduce inches. The best part- you do not need any equipment!
A healthy diet along with proper exercise will act even better on the body. It also boosts the body’s metabolism and strengthens your core to eliminate this stubborn fat.
The following are some yoga asanas you can do to reduce your abdomen fat-
Triangle pose- Trikonasana
Step 1: Stand with your feet about 3 to 4 feet apart, toes pointing forward and parallel to each other.
Step 2: Pivot the right foot out 90 degrees to align your right heel with the center of your arch of the left foot for stability.
Step 3: Extend your left arm over the head. Twist the torso a little towards the left side.
Step 4: Inhale deeply and as you exhale, bend your body to the right, keeping the chest open, allowing your left hand to come up in the air while your right hand comes down towards the floor or wherever it can be placed on the shin easily. Keep both arms in a straight line.
Step 5: Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Step 6: Take in 5 long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
As you inhale, come up, bring your arms down to your sides, and straighten your feet. Repeat the same on the other side.
Downward facing dog
Step 1: Start with being in a tabletop position, where the knees are in line with the hips and palms directly under the shoulders.
Step 2: Curl your toes under and push back through your hands to lift your hips. Keep the knees bent to hinge the hip back till the spine is straight.
Step 3: Keep your tail high, and once you are a little comfortable, sink your heels towards the floor without changing the position of the back. Rotate the shoulders outward so the neck does not sink.
Step 4: Take 5 long deep breaths here.
Step 5: Exhale and bend your knees to release and come back to your hands and knees.
Side plank pose- Vasisthasana
Step 1: Lie on your back with your feet together and your arms beside your body.
Step 2: Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet. Your eyes, fingers and toes should be in a line.
Step 3: Keep the core muscles engaged as the abdominal muscles contract. Keep breathing deeply and easily while maintaining the pose. If straightening the legs is difficult, you can keep them bent.
Step 4: Hold the position for 10 long breaths.
As you exhale, come back to the ground slowly and relax. Repeat two more times.
Boat pose- Naukasana
Step 1: Lie on your back with your feet together and your arms beside your body.
Step 2: Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet. Your eyes, fingers, and toes should be in a line.
Step 3: Keep the core muscles engaged as the abdominal muscles contract. Keep breathing deeply and easily while maintaining the pose. If straightening the legs is difficult, you can keep them bent.
Step 4: Hold the position for 10 long breaths. As you exhale, come back to the ground slowly and relax. Repeat two more times.
Double leg raises- Uttanpadasana
Step 1: Lie on your back. Keep your hands by your side and keep your feet together.
Step 2: Make sure you are pressing the toes towards you and push the heels out to engage the hamstrings. Keep your chin toward the chest and only focus on your core.
Step 3: While inhaling, gently lift your feet, keeping them together, into the air, keeping your knees straight. It does not matter if the legs do not come up 90 degrees but keep the core engaged.
Step 4: Breathe normally and hold this pose for five breaths. Then, as you exhale, slowly lower your legs to rest on the floor.
You can also choose to increase the repetitions as you feel stronger. Make sure you don’t raise your head off the floor and you don’t hold your breath.
