Today I am going to tell you three simple yoga asanas (pose) - Bhujang-asana, PavanMukt-asana and Urdhva Dhanur-asana, that will help you reduce your body fat specially targeting the your abdominal area. And yes, just like all the workouts given here you can perform these three in your office itself WITHOUT any equipments except a Yoga mat.
This is the simplest of the three yoga asanas (pose) that we are going to learn today. In Sanskrit Bhujang means king cobra, a huge and poisonous snake found in India, and so as the name suggest Bhujang-asana is the position that depicts the king cobra.
- Lie down on your stomach. Keep your hands next to your chest folded on the elbows.
- Take a deep breathe.
- Now raise your upper body, apply force from the back and not from the hands. Keep head straight. Exhale while you raise your body.
- Maintain the position for 15 seconds. As you develop the stamina, increase this period to two minutes.
- Now slowly lower your body to the ground and relax.
Other Benefits: Reduces neck pain and makes back muscles strong.
Pavan comes from the Sanskrit word "air", Mukt from "free". PavanMukt means freeing or releasing the trapped gas from the stomach. There are two variants of this asana -Ardha PavanMukt and PavanMukt. Both are effective in improving the digestion.
Ardh PavanMukt - Technique:
- Lie on your back. Legs straight. Arms on the side.
- Take a deep breathe in.
- Now while exhaling, fold the left knee, touching your chest.
- Hold the knee with both your hands.
- Now hold this position for 15 seconds. Breathe normally.
- After 15 seconds release the knee and bring it down.
- Repeat with the right knee.
PavanMukt - Technique:
- lie on you back as you do for Ardh PavanMukt.
- Take a deep breathe in.
- Now fold both the knees and hold them with your hands.
- Hold the position for 15 seconds.
- Release the knees and relax.
- Repeat 10 times.
Other Benefits: Keeps the digestive system healthy ,relieves constipation and indigestion, keeps and lungs healthy.
Urdhva Dhanur-asana or Chakar-asana
In sanskrit Urdhva means "upward" and Dhanur means "to bow". This pose looks like the performer is bending upwards towards the sky. By far this is one of the most difficult asana . So don't loose heart if you are not able to perform this in first try.
- Stand straight, now sit on the floor by bending your knees. Your buttocks should be touching your heels.
- Lie down on you back without moving your legs.
- Keep your arms on the side, folded on the elbows.
- Now slowly raise your pelvis and shoulders by pushing your arms against the ground, exhale while doing this. Try getting your forearms perpendicular to the ground.
- Maintain the position for 15 seconds or as long as you can.
- Lower the body slowly by bringing down your pelvis.
Other benefits: Makes lungs, joints and abdominal muscles strong and reduces back pain.
All these Asanas are difficult in the beginning, so try to maintain each pose for 10-15 seconds only. With practice you should be able to increase this duration to 2 minutes.