1.Downward- face (Dog-pose)
It is also called “Adho Mukha Svanasana”. It offers a completely body exercise and is one of the best stretching poses with an equal emphasis on hands, legs and back. When we start first is kneel on the floor, rise up with your hands on the floor and knees straight, bending at the waist. Gently bend your legs forward at the knee one at a time. You will repeat 3-4 times.
This pose help to reduces to belly fat and legs fat. Calms the brain relieving stress and mild depression, improves digestion and therapeutic for high blood pressure, asthma,flat feet and sciatica.
2.Bow pose (Dhanurasana)
To perform this asana, lie flat on the stomach. Fold your knees and hold your ankles. Breathing in, lift your chest off theground and pull your legs up and back. look straight ahead with a smile on your face. Keep the pose stablewhile paying attention to your brath. Your body is now taut as a Bow. Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo(excess) the stretch. After 15-20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
It also reduce your belly fat and gives greater flexibility to the back, good stress and fatigue buster. Relieve menstrual discomfort and constipation. It pose helps people with kidney disorders.
To perform this pose first is standing straight with your feet joined together and hands on your side. Raise your arms above your head and now slowly bend your knees just like when performing a squat. Make sure your thighs are parallel to the ground and hold the position for at least 15-20 seconds.
This pose help reduces your arms and legs fat and also reduces belly fat.
Plank pose is like a push-up.You may perform as, Lie down on your stomach, bring your palms on the ground. Now, as you breathe in push up your body forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists, while the body is parallel to the floor. Make sure to engage your body hold for 30 seconds. This process you should repeat 3-4 times.
This pose helps strengthens your core and also helps burn belly fat.
In this pose, stand straight legs slightly wide, with right leg backward, keep hands apart and bend towards your left fully touching the with left hand, keep the right hand pointing upwards, look up at the right hand. Stay in that position for few seconds. In this position the hands will almost be perpendicular to the floor. Repeat the same with left leg backward, bending towards your left. Repeat the same for 3 times.
This helps improve digestion and reduces fat around the belly.
Stretches and strengthens upper body and lower body, helps relieve symptoms of menopause and therapeutic for anxiety