Consuming right foods, doing the right exercises and trying Yoga poses can earn you the perfect figure and good health. Regular Yoga practice can prep your belly for bikini outfits. While Yoga is most about the core-strengthening moves, there are stomach toners which help you sculpt a strong midsection.
Perform the following postures regularly for not just a flat stomach but a healthier body and a relaxed mind.
1. Vinyasa Flow
Vinyasa Flow itself combines a set of yoga asanas Parvatasana or downward facing dog, Bhujangasana or cobra pose, Kumbhakasana and back to parvatasana. Vinyasa flow tones up your arms and tummy and lower back. Perform the posture focussing on your breath. Focus on the muscles you are using while performing vinyasa flow slowly. Do not overdo the Asana, as it is tough to your body.
Naukasana or the Boat Pose is the great way for those who are looking for complete body workout in little time. The posture strengthens the abdominal muscles, tones arms and legs. While performing Boat pose, you may experience strain on the muscles in your belly, as muscles contract. Hold the pose for five to ten breaths.
Avoid doing Naukasana, if you are pregnant or menstruating, or facing any spinal injury, or suffering from low blood pressure.
Setubandhasana or Bridge Pose engages your abs, spine and hip joints. The posture relieves you of pain, stiffness and discomfort in spinal and hip regions, and resolves the disorders around neck, arms and palms areas. Setubandhasana relieves the symptoms of menopause in women and lowers respiratory problems, improves digestion, keeps blood pressure under control and relaxes your mind.
The Asana is a bit complicated and don’t hurt yourself by overexerting. Avoid the posture, when you have neck or back injury.
4. Plank to Side Plank
This active pose uses your abdominals to stabilize your entire body as you balance on one arm and leg, providing a dynamic stretch for your abs, back and entire body. The side planks are slight variation to traditional planks, and are great to strengthen the muscles of the arms, belly, wrists and legs. Avoid Side planks if you have back or shoulder injuries or have high blood pressure.
5. Lotus Hip Lift
Lotus Hip Lift may seem simple by looking into it, but it is not! Sit in full lotus pose, palms pressed into the floor outside your hips, fingertips facing forward. Now, lift your hips a few inches off the floor, pressing down your arms and shoulders and bracing your abs. Hold for three breaths and lower yourself. This means your core never gets a break all through the posture.
Uthkatasana or Chair Pose is performed as if you are sitting on a chair. It engages your core muscles and works on your balance, and strengthens the muscles of the lower back, spine, hips and chest. The Chair Pose also improves your concentration.
Since the pose requires a lot of core strength, do not try it if you’re having a knee or back injury, or if you suffer from insomnia or bouts of frequent headaches.