Asanas for reducing tummy There are Asanas, which have remarkable impact on weight reduction and to reduce

fat on the tummy. The result would begin to show right from the first week. You first start with sun salutations as they will not only serve as warm up exercise but also a great way of keeping fit. You have to remember that in yoga you must listen to your body as it will know when to stop and where to stop. If this is the first time you are doing yoga be careful with postures if possible try with some teacher for a while. This dynamic series is very useful for physical fitness and for treatment of obesity. Surya namaskar is a complete practice in itself because it includes asana, pranayama and meditation. This practice has a uni ue influence on the endocrine and nervous system, helping to correct metabolic imbalances that cause and perpetuate obesity. !eing a dynamic practice, it is also an excellent exercise e uated to cycling, "ogging or swimming Surya namaskar consists of a se uence of twelve postures performed continuously and combined with synchroni#ed breathing. $ach position counteracts the preceding one producing a balance between flexions and extensions. The postures are as follows%

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1. Namaskar - salute. Stand erect with feet together and "oin the palms in the of the chest 1position of namaskar2 and inhale. 2. Chandraasan - crescent moon pose. Inhale and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. 3et the eyes follow your hands.

3. Hastapadaasan - bending pose. !egin to exhale and bend forward from the waist4 place the hands on the floor besides each foot. 5elax with your head and neck in a bending pose. 4. Surya darshan - sun gaze. Inhale and put your weight on the hands4 stretch the right leg behind like a stick resting on the toes. !end the knee and place it on the floor with your weight on the left foot and arch the spine backward. 3ift the head and neck first up and then back. 5oll the eyes up. The left foot remains between the hands. . Himalayaaaan 6 mountain pose. $xhale and bring the left foot back in line with the right. 3ift the hips up high like a mountain. 7ush the heels and head down and look at the toes with head down between the arms !. Sashtang danda"at 6. 7ut the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. 8ake sure the hips are slightly raised above the ground. Inhale and exhale in this position. 9eep the feet together. #. $hu%angaasan 6 cobra pose. 3ower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. 5aise your head slowly up, arch the spine and neck and look up. 9eep your legs together and the elbows alongside the body slightly bent and keep the shoulders down. &. Himalaya asana. $xhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as you did in number *. '. Surya darshan. Inhale and bring the right foot forward and assume pose number ) exactly as before. 1(. Hastapadaasan. $xhale and bring the right foot forward and assume pose number (.

11. Chandraasan. Inhale and stretch up in a standing pose with your arms up and bend backwards like in pose number ' 12. Namaskar. $xhale and stand erect bringing the hands back to the center of the chest with palms together as in pose number &.

Things to remember while doing surya namaskar4 &. The above mentioned are the &' poses of sun salutation, this is half round of surya namaskar. :ull round consists of ') poses. The same &' poses are repeated with a minor modification i.e. in position ) left leg is taken back and in position . left leg has to be brought forward. '. !reathing should be only with mouth. The breathing should occur spontaneously as mentioned in the poses above. (. !e aware of the body all the time. ;itness the various movements of the body and the corresponding breathing. ). The number of rounds depends on the health of an individual. Start with two rounds and then increase it to + rounds. *. It is essential to relax after the suryanamaskar, preferably in Shavasana or the corpse pose.

2. Uttanpada asana%

&. 3ie on your back keeping your legs straight. 9eep your arms alongside the body with palms resting on the floor. '. Inhale slowly and deeply. (. <olding your breath, raise your legs to ./ degree from the ground and remain in the position for about five to ten seconds.

). ;hile exhaling, lower your legs to the floor. Your breathing should be in synchrony with the movement of your legs. In the initial stages you might need the help of your hands to raise the legs. Take care not to bend your knees while raising your legs. ;hile practicing this asana, pressure will be felt at the lower abdomen. Initially you can begin by raising only one leg at a time. =o it alternatively with each leg. This will help reduce the strain. This posture is not recommended for people suffering from cardiovascular problems.

Benefits a2 This posture is highly effective for gastrointestinal disorder and for other stomach disorders. b2 It exercises the abdominal muscles and reduces the fat layers on stomach4 it also corrects the disorders of pancreas, intestines and the stomach. c2 It strengthens the spinal cord and activates the whole nervous system. =2 <elps in constipation. 3. Bhujang asana: ) rounds

!hu"ang asana >3et the body, from navel to toes, touch the ground, the palms placed upon the ground, and raise gently the upper part of the body 1from navel to head2 like a snake.

&. 3ie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward '. Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed "ust below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor. (. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. 9eep the hips on the floor. ). Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath. *. $xhale and reverse the process to return to position ?&. If you can@t hold the breath while the posture is held, breathe gently through the nostrils. Benefits: a2 In addition to the obvious benefits to the spine and lower back, b2 $hu%ang-asana strengthens the wrists and stretches the muscles in the chest. c2 !y maintaining a constant exertion to create a greater arch in the spine, the stomach and pelvic muscles are strengthened. d2 Activates abdominal muscles, good for indigestion and 0onstipation. 4. Shalabha asana:

Salabhasana >3ie on the ground with the face downwards and both hands under the chest touching the ground with the palms of the hands and both legs raised in the air ten inches high. &. 3ie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward. '. Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs. (. Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. 9eep your feet, knees, and thighs pressed together. ). Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next. *. 5emain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs. +. <old the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling. ,. 5emove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.

Benefits:

&. It strengthens the muscles of the upper legs and lower back, '. it stimulates the stomach and helps in reducing the excess fat and helps to relieve gastrointestinal gas, (. Strengthens the bladder, and stretches the spine. ). Aood for kidneys and liver. To assist raising the legs as high as possible keep the back of the hands resting against the floor while pushing the legs upward with the fingers. As you get better at this posture and increase the strength of you legs you can raise the hands completely off the floor so your legs are raised unsupported. This increases the benefits of the shalabha-asana <old this posture for as long as you can hold the inhaled breath. 1If you can@t hold the breath breathe normally.2 5epeat the shalabha-asana three times.

*. Pa anmu!ta asana% &. 3ie flat on the back in the shava6asana. '. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers "ust below the knee. 9eep the left leg flat on the floor. (. <old the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead. ). <old the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. 5emain holding the knee

*. <old the inhaled breath for a few seconds then exhale while bringing the right leg to the floor. +. 3ie flat on the back in the shava6asana for a few seconds then repeat beginning with the left leg. Benefits a2 7racticing the )a"anmukta -asana will help to release gastrointestinal gas. b2 It is also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region. c2 good for "oints d2 It reduces the fat in the hip region. <old for three to five seconds each. 5epeat the )a"anmukta-asana three to five times on each side. +. "hanur asana%

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3ie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward. Turn the head and place the chin on the floor. $xhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.

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(. ;hile inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. <old the inhale breath. The weight of the body should be resting on the abdomen.

). Tilt the head as far back as possible. <old the posture as long as you can comfortably hold the inhale breath. *. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with. Benefits a2 The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine. b2 5egular practice will relieve lower back pain and release tension and strain in the upper back and neck area. c2 The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. At the same time helps in reducing the stomach. Strain or fatigue in the legs is also released after a few repetitions. d2 $xtended practice will help develop upper6body strength.

#. Paschimottan asana: ) rounds 1for nervous system and abdominal glands, good for diabetics, cures back ache2

Sit with your legs stretched in the front. $nstructions% &. !ring the arms straight out to the sides and up over your head. '. Inhale and draw the spine up long.

(. As you exhale, begin to come forward, hinging at the hips. ). Bn each inhale, extend the spine and on each exhale come a bit further into the forward bend. *. 9eep the neck the natural extension of the spine. +. =o not round the back. ,. Take hold of the ankles or shins, whichever you can reach. Beginners% Take padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees. This will help you keep the spine long instead of curving over. Benefits

Stretches the back and spine Stretches the shoulders Stretches the hamstrings !eneficial for the kidneys, liver, ovaries and uterus. 1It is thus a must for women. It also helps ease menstrual discomfort.2 It is one of the very good postures to help reduce the tummy. !eneficial for diabetics and improves digestion.