- Start by lying on your back.
- Exhale as you push off the floor with your feet.
- Raise your body so that your buttocks and back are off the floor, but your neck remains down.
- Push your hands down on the ground for additional support.
- Hold the position for as long as you can.
Camel Pose (Ustrasana)
This pose is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion. To perform this pose:
- Kneel on the yoga mat and place your hands on the hips.
- Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
- As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
- Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
- Do not strain or flex your neck but keep it in a neutral position.
- Stay in this posture for a couple of breaths.
- Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.
Raised Foot Pose (Uttanpadasana )
This asana is similar to leg raises. Start with a prone position and raise your legs eith each inhalation. Relax with exhalation. Repeat for 4-5 times initially .
Seated Forward Bend (Paschimottanasana)
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This asana is perfect for reducing belly fat. Its a siting asana in which one has to sit with legs outstretched and spine straight. Inhale and slowly bend forward touching your legs wherever you can reach. Exhale nad relax. Repeat for 3-4 time initially.
Cow Cat Stretch pose
This is a combination of two yoga poses, namely, the Cat pose (Marjaryasana) and the Cow pose (Bitilasana). Since, they both focus on maintaining a healthy spine, they are often done together (via work out Trends).
- Before you begin with the sequence, ensure your knees are directly below hips and palms beneath shoulders. Think of your body as a table, with spine straight and, legs and arms strong.
- Inhale as you lift your torso above toward the ceiling. Keep moving up till you feel a mild stretch in your back. Spread your toes on the mat (soles facing up). Do not leave your neck hanging. Stretch it too.
- Gently get back to the starting position as you exhale.
- Again inhale as you bend your torso below pushing it toward the ground to the point of mild tension. This time, curl your toes under and stretch your neck upwards.
- Gently exhale as you revert to the starting position. This is one cycle of this sequence. Do it twice in a practice along with other poses. If you feel exerted, rest in Child’s pose.