Nepali cuisine is rich in carbohydrate with most of us consuming rice twice a day along with fried oily vegetables.
Not only does this kind of diet take its toll on our health in the long term, it also makes it harder for us to lose weight and maintain our figures. The tire around the waist just seems to grow bigger with each passing day. The Week talked to Sumeru Yog Kendra’s Sarita Dangol to find out some Yoga aasans you can do at home to target the stubborn belly fat. These basic exercises don’t
need much preparation or equipment but since they are done while lying down you will need a special yoga mat.
You can easily get it at fitness stores or even department stores around town.
Pawanmuktasana
Lie down on your back and slowly raise your leg to a 90-degree angle without bending your knees. With your hands firmly on the ground, take a deep breath as you raise your leg and hold it there till you quickly count to 10. Release your breath while slowly going down. Raise your legs alternatively till you reach the end of your set.
Next, slowly bring both your legs up to 90-degrees while taking a deep breath and counting to 10. Release your breath as you bring down your legs. Make sure that your feet are pointed straight up and release your legs slowly without giving in to the gravitational pull. This puts more strain on your muscles and makes the exercise more effective.
The next exercise too falls under pawanmuktasana. Fold your right leg and lock your hands underneath your knee on your chest, while taking a deep breath. Make sure your left leg is straight and that the knee isn’t bent. Raise your chin and touch the knee as you release the breath, hold the position till you count to ten and slowly go back to the lying down posture. Alternate the legs and continue the exercise until the end of your set.
Next, the same exercise should be repeated with both the knees bent and locked on your chest with your hands on the knees. Don’t forget to breathe in as you fold your knees and breathe out as you raise your chin to touch the knees. All these exercises should start with 15 reps of 3 sets and the intensity should increase from 15 to 25 to 35 as you progress.
Padautan asana
Take a deep breath and raise your left leg and right hand till they are perpendicular to the floor. Make sure that your core is engaged and that it takes on most of the pressure from the movement. Stretch both your hands and feet like you want to touch the ceiling and make sure your legs are pointed.
Hold the position till you count to ten and get back to the sleeping positing while releasing your breath. Repeat the exercise while alternating the hands and legs.
Similarly, with a deep breath, raise both your hands and legs till they are all perpendicular to the floor and hold the position till the count of ten. Slowly go back to the sleeping position as you breathe out and repeat. Both these exercises should be done in three sets of 20 and are to be increased up to 40 as you progress.
“Yoga is not just about the movements, breathing in the correct places is important in order to see maximum results,” says Dangol. These exercises doesn’t just tone and strengthen the abdominal muscles, they also strengthen the glutes and thigh muscles. These asanas aid digestion and also help blood circulation. It targets the upper and lower belly fat and will help you on your quest for a flatter tummy.
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Naukasana
Make sure your legs are touching and slowly, while breathing in, raise your legs and chest up to 30 degrees. Make sure your hands are straight as it helps keep your balance. Balance on your lower back and hips and count till 20 before releasing your breath and going back to the original position.
Repeat this exercise 10 times in sets of three and try to either increase to 15 or hold for 40 counts as you go along. This is the ultimate core strengthening exercise you can do.
Shavasana
After you finish the three sets, relax in this position by spreading your legs and closing your eyes, with your palm facing the ceiling, for about two to three minutes. The aim of this asana is to make sure you have relaxed your muscles completely and marks the end of your exercises.
