Pavanamuktasana (Wind Relieving Pose)
Constipation and indigestion are only two of the stomach issues that Pavanamuktasana helps to treat. Holding the position for more than a minute aids in stimulating the burning of fat in the area since your knees put pressure on your stomach.
How to do:
- Face upwards while lying in the supine position, your feet should be spread out with the heels touching.
- Kneel to one side.
- Take a long breath in, and as you exhale, slowly raise your knees up to your chest so that your thighs are pressing against your abdomen. By encircling the thighs with your hands, you may correctly secure the knees.
- Take another breath in, and as you let it out, lift your head so that your chin touches your knees.
- While inhaling deeply, hold the position for 60 to 90 seconds.
- Release your knees and let your head rest on the floor while you softly exhale. With your palms facing the ground, bring your hands to each side of your body.
- In Shavasana, unwind.
- Leave a 15-second gap between repetitions as you perform the pose seven to ten times.
Variations
Yoga beginners can do the posture with one leg bowed and the other leg straight.
Benefits:
- improves back and abdominal strength
- aids with digestion and gas release
- strengthens the arms and legs’ muscles
Caution
This position should not be done by pregnant women, persons with spinal disorders, or those who have high blood pressure or heart problems.
Naukasana (Boat Pose)
One of the most popular yoga poses, naukasana, will give you a flatter stomach if you practise it frequently. When performed in a boat-like motion, the posture helps tone your abs while holding it for more than a minute aids in contracting the abdominal muscles.
How to do:
- Lay on your back on the yoga mat with your legs extended, your toes pointed upward, and your hands facing the ground on either side of your body.
- Deeply inhale. Lift your entire body off the floor as you exhale, including your head, chest, and legs.
- Stretch your arms out so they are in a straight line beside your legs.
- Your toes and fingers should be aligned in a straight line. Look down at your toes.
- You need to feel your abdominal muscles contracting as you maintain the position.
- Hold the position for 30 to 60 seconds at first while breathing normally.
- Breathe in deeply, exhale gently, and then slowly relax as you return to the supine posture.
- Start by doing this pose five times, and then gradually increase it to 30 times. Following each repetition, take 15 seconds to unwind.
Variations
Alternatively, you can do Naukasana while holding the oars of a boat with your closed fists.
Benefits:
- improves the function of the digestive system and helps to reduce belly fat by strengthening the abdominal muscles
- strengthens the shoulders, thighs, and arms
Caution
This position must not be done by those who have high blood pressure, cardiac troubles, diarrhoea, headaches, or insomnia. Women who are menstruation or pregnant should not perform this pose.
A fun fact
In addition to being great for reducing belly fat, naukasana also benefits the pancreas, liver, and kidneys, which are all abdominal organs.
Ustrasana (Camel Pose)
To counter the Naukasana stance, one typically performs Ustrasana. In this position, the back stretch you feel as you touch your ankles helps tonne the abdominal muscles. Your belly muscles will now be freed of the tension they were holding during Naukasana, and you’ll also get a nice stretch.
How to do:
- Seated in Vajrasana.
- Slowly raise your torso off of your knees so that your entire weight is supported by your knees as you sit.
- You want your heels to be parallel to the ground.
- Take a long exhale and raise your back. Try to grip each ankle individually by bringing your hands around to the back of your body.
- Stretch backwards while tilting your head back until you feel a stretch in your tummy.
- Starting with 20 to 30 seconds, work up to 60 seconds while maintaining normal breathing.
- Exhale and unwind gradually.
- Remain in Vajrasana.
- Start by doing this pose five times, and then gradually increase it to 30 times.
- Following each repetition, take 15 seconds to unwind.
Variations
Instead of going back to Vajrasana once you have achieved the Ustrasana stance, slightly incline your head back and hold it there. Only when you have mastered the original Ustrasana stance should you practise this version.
Benefits:
- bolsters the back’s muscles
- can bolster posture
- Medications for mild back pain, menstruation discomfort, and exhaustion
Caution
This posture should not be done by those with high blood pressure, lower back or neck injuries, or heart conditions. This pose must also be avoided by those who suffer from migraines and sleeplessness.
Uttanpadasana (Raised Foot Pose)
This position works the hip and thigh areas as well as the rectus abdominus and related abdominal muscles. One of the most efficient and effective ways to get rid of the extra weight that builds up around your waist and hips during pregnancy is to do this pose.
How to do:
- Lay down on the mat with your back to the ground, your legs extended, and your heels in contact. Keep your hands by your sides, palms down toward the floor.
- Deeply inhale. Now slowly exhale and tilt your back while positioning your head such that your ears are parallel to your shoulders.
- Keep your hands where they were when you started. Take a normal breath.
- Stretch as far as you can without endangering your back.
- After taking a deep breath, lift your legs off the ground so that they are at a 45-degree angle.
- For 15 to 30 seconds, maintain the posture while breathing normally. Work slowly to maintain the position for more than 60 seconds.
- Deeply exhale, then straighten your legs so they form a 90-degree angle with the floor. Hold the position while breathing normally for 30 seconds.
- As you slowly return your legs to the initial position—the supine position—breathe deeply.
- Start by repeating this pose 10 times, then gradually increase that number to 30 times.
- Following each repetition, take 15 seconds to unwind.
Variations of Urdhva Prasarita Padasana involve separating your legs in the air rather than keeping them straight and close to one another.
Benefits:
- treats gastrointestinal conditions like acid reflux and constipation
- cures back pain enhances reproductive organ performance
- stimulates blood flow
Caution
If done independently, this posture should be avoided by anyone with a muscular strain, anyone healing from a spinal injury, and expectant moms.