Yoga has numerous benefits that most of us are unaware of. It not only calms your mind and body but also helps you lose weight. It aligns your chakras and improves your posture. The list can go on and on but there are certain things you need to know before you start with your yoga session.
1. You cannot equate yoga with cardio. However, what yoga does is use body weight and stimulate the muscles to not only tone them but also to promote weight loss. It also increases your flexibility and strength.
2. Do not go too jazzy on the clothes you wear. Wear clothes that are loose so as to do perfect poses.
3. There are various styles of yoga. Be aware of which one is the best for you and graduate when comfortable.
4. You need not do yoga every day. 4-6 times a week is perfect to see noticeable changes in your body, depending on your diet and fitness level, of course!
5. Do not stop practicing yoga if you body is not flexible enough. With time, your joints will open up and you will get there. Take it slow and do not go too hard on yourself.
6. Do not just do yoga for the sake of losing weight. Do it to feel rejuvenated and relaxed.
Now, lets get down to business. Here are some easy yoga asanas to get a flat belly. However, do not assume that simply doing these exercises and poses will give you the result you are looking for. It must be complemented with a proper diet regime as well.
Setu Bandha Sarvangasana
Step 1: Lie flat on the floor and bend your knees while placing your feet flat on the floor, hip width apart. Keep your arms by your side.
Step 2: Breathe out and lift your hips off the floor. Try and make a straight line from your knee to your shoulders. Your shoulder blades must be on the floor at all times.
Step 3: Slowly, clasp your arms under your back without bending your elbows. Hold for a moment.
Step 4: Unclasp them and get back to the initial position.
Step 5: Repeat again but now, clasp your arms over your head. Hold for a moment.
Step 6: Relax and bring your arms and hips back to the initial position. Repeat.
Do this exercise for 2 minutes.
Also, read 5 Best Yoga Poses For Men.
Next up: Paschimottanasana
Step 1: Sit on the floor while keeping your back straight and with your legs extended in front of you. Point your toes up.
Step 2: Slowly extend your arms over your head and do not bend your elbows.
Step 3: Breathe out and bend forward, bringing your arms towards your toes. Do not bend your knee, engage your core and try to touch your toes. Try and touch your knees with your head too.
Step 4: Once you touch your toes, pull them back until you feel a stretch. Hold this position for a minute.
Step 5: Relax, get back to the initial position and repeat.
Do this exercise for 3 minutes.
Next up: Ustrasana
Step 1: Kneel down and keep your feet hip width apart. Your arms must be extended in front of you. Your upper body must be straight and your hips must not be resting on your knees. Your body needs to be in a straight line from your head to your knees.
Step 2: Pulling your chest up, hinge back. Your torso must be straight and your lower back should be slightly arched. Pull your belly in and do not curl forward.
Step 3: Bend back as much as you can and return to the initial position. Repeat.
Do 2 sets of 12 reps each.
Next up: Sliding Table
Sliding Table (with modifications)
Step 1: Sit on the floor and bend your knees. Place your feet flat on the ground, about hip width apart. Your palm must be in line with your hip but pushed back.
Step 2: Push through your arms and raise your hips towards the ceiling to get in the tabletop position. Engage your core.
Step 3: Then pull your abs in straightening your legs and pushing your hips behind to bring your pelvis behind your hips. Your butt must not touch the floor and your legs must be straight. Hold for a second and get back to the tabletop position. This makes up 1 rep.
Do 2 sets of 10 reps each.
Next up: Kumbhakasana
Step 1: Get down on your fours with your palms and knees on the floor. Your arms must be extended under your shoulder.
Step 2: Push your legs back in order to from a straight line from your head to your heels. Do not bend your arms or knees.
Hold this position for as long as you can. Do 3 minutes of this pose.