![]() ![]() “It works on the gluteus and quadricep muscles,” says Dr Kutteri. This asana strengthens the core and is an efficient practice to release the extra fat around the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. The legs should be straight and toes flexed. Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). (Shutterstock)ĭwi Pada Uttanasana (both leg raise pose) Uttanasana works on your gluteus and quadricep muscles. It also tones the abdominal muscles and opens up the chest area. This asana makes your spine more flexible and strengthens your side muscles, says Dr Kutteri. Hold your right feet with the left hand and place your right hand on the spine. Exhale and turn your upper body to the right. Bring your right leg outside of the left knee. Bend your left leg and try to touch your feet to your right buttock. Sit straight, stretching your legs in front of you. Ardha matsyendrasan tones the abdominal muscles and opens up the chest area. It also regulates vital energy to the nervous system and ensures good circulation to internal abdominal organs,” says Dr Kutteri. ![]() It elongates the spine and gives a good stretch to it. ![]() “Paschimottanasana stretches the calf and hamstring muscles, which helps for better circulation. In the final position, your awareness should be on your abdominal breathing. Hold the toes with your hands, bending the elbow outward or downward. Sit with your outstretched legs and flexed toes. It also strengthens organs in the abdomen and leg muscles,” says Dr Kutteri. “This asana increases the efficiency of abdominal muscles, is good for digestion, and reduces belly fat. Inhale and raise your head, arms and head in a straight line off the floor at a 30-degree angle. Keep your hands on the thighs or next to the thighs on the floor. Lie down on your back with your legs together. Plus, you don’t really require special workout gear or studio space to do yoga poses.ĭr Manoj Kutteri, wellness director, Atmantan suggests 10 beginner-friendly asanas for you and explains their health benefits: Naukasana increases the efficiency of abdominal muscles, and is good for digestion. While many people feel that yoga doesn’t match up to cardio exercises or heavy duty High-intensity interval training, research has shown that yoga can help you with everything from weight loss, to lowering period pain, boosting heart health and ensuring smooth digestion. Are you always feeling lethargic and tired without any underlying medical condition? A daily 10-minute yoga routine can help you feel more energetic, and help you regain body-mind balance. ![]()
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