According to yoga expert Kamini Bobde, practising these asanas can help you strengthen and firm your abdominal muscles, enhance your digestion, restore balance, and alleviate stress.
Achieving a flat stomach requires a consistent yoga practice, ideally twice a day in the morning and evening, preferably on an empty stomach initially, and then transitioning to just the morning as results become noticeable. However, incorporating some dietary control can expedite the process. Maintaining a diet rich in protein, fruits, and salads is crucial because your body requires proper nourishment to support the rigorous practice aimed at burning belly fat.
Belly fat has adverse effects on both your physical and mental well-being. It strains your spine, impedes mobility, necessitates increased food consumption to sustain the fat, and can subtly impact your emotional state due to societal associations between slimness and beauty.
Bhujang-Parvat-Plank-Ashtanga (Four Asanas Combo Practice): This sequence comprises four asanas synchronized with breathing for maximum effectiveness. Each of these asanas targets the abdominal muscles and organs, preparing your body for optimal digestion. This practice not only tightens your stomach muscles but also helps regulate your appetite.
- Bhujangasana (Cobra Pose): Start by lying on your stomach with your palms flat on the floor, slightly away from your body, and your elbows close to your sides. As you inhale, lift your head and upper body up to your navel, using your arms for support. In the final position, your head tilts backwards, and your spine arches, resembling a cobra, hence the name.
- Parvatasana (Mountain Pose): Following the cobra pose, exhale and straighten your arms while simultaneously lifting your hips off the floor, pushing them far back to create a V-shaped alignment. Your head should be positioned between your arms, forming a mountain-like shape.
- Plank Pose: In the mountain pose, briefly inhale, and as you exhale, shift your body along the floor until it’s parallel to the ground, resting on your toes and forearms to achieve a plank pose.
- Ashtanga Namaskar Asana (Eight Points Touching the Floor): When you’re ready to release the plank pose, inhale and exhale completely. First, lower your knees, followed by your chest and chin, so that eight points are in contact with the floor. Hold your breath during this phase. To resume inhaling, reverse the process and return to the initial position, Bhujangasana.
Begin with three rounds and gradually increase the number of rounds based on your capacity. Regular practice of this sequence can effectively contribute to achieving a flat stomach.
Naukasana (Boat Pose): The Naukasana is a powerful yoga pose that effectively engages and tones the abdominal muscles, promotes better digestion, enhances balance, and alleviates tension.
Steps:
1. Begin by lying on your back with your head and spine aligned, palms resting on your thighs, and your entire body in a relaxed state.
2. Inhale deeply, and upon exhalation, gently raise your legs to an angle of about 15 to 30 degrees off the floor while keeping your knees straight.
3. As you lift your legs, simultaneously raise your head and hands off the floor so that your fingers point toward your toes, and your gaze is directed at your toes.
4. Engage all your muscles, particularly the abdominal muscles, and maintain this posture while holding your breath for as long as possible.
5. When you wish to release the pose, inhale and slowly lower your legs and head back to the floor, resting your hands on your thighs.
6. Conclude by relaxing with your eyes closed and maintaining inner awareness of the impact of the practice, which should be felt throughout your body.
Each of these steps constitutes one round. Gradually progress to complete three rounds of Naukasana.
Pada Hasthasana: This asana involves compressing the stomach muscles, and the rapid breathing in the final position further massages the abdominal muscles.
Steps:
1. Begin in the base position, lying on your back as in the previous asana.
2. Inhale and raise your right leg to a 90-degree angle.
3. Hold your right toes with both hands.
4. Lift your head off the floor, balancing your entire body on your hips.
5. In the final position, conduct three to five rounds of rapid inhalation and exhalation.
6. Gradually release the entire pose and return to the base position for relaxation.
7. Repeat the same sequence with the left leg and then with both legs together to complete one set. Initially, perform just one set, and as your stamina improves, you can gradually increase the number of rounds without straining.
Padachakra Asana (Leg Rotation): This dynamic practice is highly effective for the rapid reduction of belly fat.
Steps:
- Begin by lying down in the base position, as in the previously described asanas.
- Keep your palms facing upward and shoulders relaxed.
- Lift your right leg a few inches off the floor and then rotate it in a clockwise direction, forming a full circle with your foot while keeping your knee straight.
- Initiate three rounds of rotations in the clockwise direction initially, gradually progressing to five rounds.
- Without letting your right foot touch the floor, rotate the leg in an anti-clockwise direction for three or five rounds, mirroring the movements from the clockwise direction.
- Repeat the same process with your left leg.
- Finally, perform the leg rotations with both legs together.
- Completing one set involves performing these movements once.
Important Note: Before beginning these practices, consult your doctor, especially if you have blood pressure, hyperacidity, or any other medical conditions. If you’re new to yoga, it’s advisable to perform these asanas under the guidance of an expert.