Please lay your feet together on your back. Please put your hands next to thighs and thighs. Inhale your head, arm and head straight from the floor at an angle of 30 degrees and lift it up. Please turn your toes up. "This asana enhances the efficiency of the abdominal muscles, improves digestion, reduces belly fat, which also strengthens the muscle organs of the abdomen and legs," Dr. Kutteri says.
Paschimottanasana (head to toe)
I sat with your extended legs and bent my toes. Inhale, raise your arms. Spit out, draw back. Extend the spine forward from the waist. Hold the toe with your hand and bend the elbow outward or downward. At the last position, your consciousness should be in your belly breathing. "Paschimottanasana extends the muscles of the calves and hamstrings to aid better circulation, it stretches the backbone and gives it a good stretch and also regulates the important energy to the nervous system and the internal organs' abdominal organs We will ensure circulation to, "Dr. Kutteri says.
Ardha matsyendrasan tone the abdominal muscles and opens the chest. (Shutter stock)
Ardha matsyendrasan (half vertebral posture)
Please extend your legs in front of you and sit straight. I bend the left leg and try to touch my legs to the buttocks of my right hand. Please bring the right leg to the outside of the left knee. Please touch your feet on the ground. Please keep the spine upright. Spit out, please turn your upper body to the right. Hold the right foot with your left hand and hit your right hand on the backbone. This asana will make your spine more flexible and strengthen your muscles, Dr. Kutteri says. It also tone the abdominal muscles and open the chest.
Uttanasana acts on the gluteus maximus and quadriceps muscle. (Shutter stock)
Dwi Pada Uttanasana (Pose to raise both feet)
Lay down on your spinal column and place your hand under the buttocks or under the buttocks (palm down). The legs must be straight and the toes should be bent. Inhale, lift both legs at an angle of 90 degrees, stretch the abdomen. Exhale both legs at an angle of 45 or 30 degrees while contracting the abdomen. Perform 5-8 movements and hold the legs at each angle for 5 to 7 belly breaths. This asana is an efficient exercise to strengthen the core and release extra fat around belly. "It works on the gluteus and quadriceps muscles," says Dr. Kutteri.
Dandasana (boarded pose)
I will lie on my abdomen and take my elbow under the shoulder. Enter the push-up position and place your forearm on the ground. Please suck your body with your hands and toes support and lift it off the floor. Tighten the gluteus muscles and tighten the abdominal muscles. Keep the neck and spine straight. Maintain a pose for 5-7 abdominal breaths. Spit out the pose. Repeat 3 times. "This asana is a great way to strengthen the core, it helps burn fat and calories from the abdomen, improving the overall productivity of the abdomen, buttocks and thighs," Dr. Kutteri says.
Vipari taccarni (inclined pose)
Please lay straight on your back. Join both legs and lift. Lightly lift the foot to lift the back. Place your elbow on the ground, place your palm on your back, and support your back. Make the legs vertical to the floor and tilt the backrests with the floor at an angle of 45 to 60 degrees. Breathing normally. Start in 1 minute and gradually extend the practice time to 10 minutes. "Your digestive system is strengthened by the regular exercise of this exercise.Your appetite will increase.It's like hair related diseases such as swelling of the feet, swelling, boiling, itching, itching etc. It can prevent premature graying and disease cure.This asana makes faster movement of water from the small intestine to the large intestine and cleanses the stomach It is also a great exercise to strengthen the core by stimulating the hormone system is.
Kapalahti (skull clea)
Please sit comfortably with both hands of your knees. The spine, neck and shoulders should be in line. Begin with deep inhalation with dilation of the abdomen. Forcibly breathe out the abdominal contraction (flapping movement of abdominal muscles) up to 40 to 60 strokes. After each round, usually breathe to relax. Repeat 3-4 rounds of Kapalahti. Dr. Kutteri says that Kapalabhati balances and strengthens the nervous system and tone the digestive system. "It is an effective practice to release extra fat, burn calories and reduce abdominal fat.Rapid and rhythmic movements strengthen the abdominal muscles and ensure proper circulation to the abdominal organs "Dr. Kutteri says.
Please note that if you are recently undergoing surgery, you should not do this asana on an empty stomach if you have high blood pressure or migraine, or if you are pregnant or in the menstrual cycle
Danulasana (bow attitude)
Please lie on your stomach. Pull your hand behind and hold your feet. Please pull yourself behind. You can feel the elongation of your arms, stomach and legs. "This asana is effective for weight loss, improves digestion and appetite, promotes blood circulation, which makes your back flexible," says Kutteri.
Bhujangasana improves the flexibility of the back and improves the color of the abdomen, neck and shoulders. (Shutter stock)
Bjjangansana (cobra pose)
Please lie on the floor of your stomach. Please put your hands by your shoulders. Push up on yourself and look up at the sky. You can feel stretching in your stomach. "This posture improves the flexibility of the back and gives a tone to the abdomen, neck and shoulder, which improves blood circulation, reduces fatigue and stress," Dr. Kutteri says.
Bitilasana stretches the back fuselage and neck and strengthens the abdominal organs. (Shutter stock)
Bitilasana (Cow Pose)
Keep your hands and knees in "desktop" position. Please confirm that the knee is set just under the waist. Keep your wrist, elbow, shoulder vertical and perpendicular to the floor. I make my head neutral. Lift your chest towards the ceiling, allowing you to sink your belly towards the floor as you suck. Please make your head look straight and visible. Spit out the neutral "tabletop" position. This asana warms up the body and brings flexibility to the spine. "This asana stretches the back fuselage and neck and strengthens the abdominal organs," Dr. Kutteri
Searches related to yoga asanas
No comments:
Post a Comment