You are just months away from your wedding day. Trying new outfits before finalising that one prized ensemble is your full-time weekend job. While you slip through the dreamy outfits like a supermodel walking a ramp, you can’t help but notice those unsightly reserves of fat around your waistline. If you’re yet to make a decision on that wedding dress, better kick it off and go for an outfit that respects your body more, as clothes are made to fit you and not vice-versa. But if the deal has already been made; chin up, stay calm and practice these asanas curated for a fitter you.
Nauka Asana
Derived from the Sanskrit word ‘nauka’ means boat and ‘asana’ which means pose, which as the name suggests makes on assumes the shape of the boat. This is also known as navasana. The posture is so effective that it has made its way into the pilates and gym regimen. Practicing the pose helps in strengthening the core or abdominal muscles wherein your whole body is entirely balanced on buttocks. The boat posture utilises all your muscles in one stationary pose. It also strengthens deep hip flexors that attach the inner thigh boes to the front of the spine. Its regular practice helps to tone the fat around stomach and keep it taut..
- Lie flat on the back keeping legs together and arms by the side of your body.
- Inhale deeply and hold it while raising the head, shoulders, arms, trunk and legs simultaneously from the ground.
- Keep arms straight in line with the same level of toes. The palm of your hands should face down. Look towards the toes.
- Remain stable in the position while holding the breath for a minimum of 5 seconds or more,if possible.
- Return to the starting position as you exhale.
- Relax the whole body and take 3-5 deep breaths, to ease the stomach muscles.
Shalabha Asana
Commonly known as the locust pose, it is a backward bending posture. The word shalabhasana comes from a Sanskrit word Shalabha which means a locust or a grasshopper, an insect that lives on the ground. The pose helps in increasing flexibility and strengthening the back muscles. It also tones the muscles of the neck and shoulders.
- Lie on your abdomen with hands placed by the sides of your body.
- Bring your hands under your legs to support them. Stretch your chin in the forward direction but rest it on the ground throughout the pose.
- Inhale and slowly raise your legs as much as you can without straining, maintaining the posture to a maximum of 30 seconds.
- Exhale slowly and bring down both the legs down to the starting position.
- One can then relax by putting the arms below the head like a pillow and resting the head on one side. Breathe normally.
Marjari Asana
Also commonly known as the cat pose or the cat stretch pose, is a back stretching pose. It brings flexibility to the spine, tones the abdomen and strengthens the wrists and shoulders.
- Come onto your fours like a table. Keep your hands aligned with the knees.
- Keep arms and thighs perpendicular to the floor.
- Inhale a deep breath and raise your head while putting stress on the lower spine so that the back can take a concave shape.
- Expand the abdomen as much as possible without forcing while filling the lungs with maximum air possible.
- Hold the breath for a maximum of 3 seconds.Â
- As you exhale, drop your chin to your chest while stretching the spine back up and relaxing the buttocks.
- Relax for 3 seconds before beginning it again in a table like pose.
Makara Adho Mukha Svan Asana
Makara Adho Mukha or dolphin plank pose is excellent to tone all muscles of your body and say goodbye to your belly bulge.Try to practice these postures 3-4 times a week to get desired results.Â
- Lie down on the ground on your stomach
- Keep your elbows down on the ground with palms places sturdily on the floor.
- Lift your hips, chest and toes simultaneously above the ground to form a plank.
- Now try to tie you navel towards the spine and tighten your hips.
- Your body should be a few inches off the ground in a parallel line from your feet to shoulders.
- Gaze at the ground for keeping your head in the neutral position.Â
- Hold the position for 10-15 seconds initially before coming back to the starting position. You can gradually increase the time.
Also Read:Â Healthy breakfast ideas to stay fit
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