10 minute asana practice to reduce waistline

today we are going to see a series of

asanas that are very effective in

reducing

larger waistline these postures can burn

out

the accumulated fat in your stomach and

the waist area

if practiced regularly let's begin

from vacarasana vakrassen

stand erect with two to two and a half

feet

distance between your feet

keep your feet parallel to each other

look straight and fix your gaze at one

point in front of you

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inhaling raise both the hands up to

shoulder level

and exhaling twist to your right as far

as you can

taking your hands as far as possible

with left hands bent at elbow

remain in this position for 6 seconds

keep looking at your fingertip in this

position

make sure you don't twist your lower

body

and thighs

the lower body remains intact

and just move your upper body

now inhaling come back to the center

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immediately exhaling repeat on the left

side

gaze at your fingers

stay there for six seconds

feel the nice twist on your upper body

this is an excellent arson to reduce

your waistline

inhaling come back to the starting

position and slowly bring your hands

down

you can do this two to three rounds as

per your comfort

now let's see our next asana which is

just

another variation of pakarasana

vakarasana variation

with the same feet distance apart raise

your hands to your shoulder level

and clasp your fingers

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exhaling slowly bend forward

such that your upper body becomes

parallel to the ground

and your head comfortably placed between

your stretched hands

stay there for two to three breaths

while exhaling twist your torso to right

from your hip remain here for six

seconds

feel the twist on your waistline and

nice stretch

on your back

inhaling return to the center and

immediately exhaling twist to your left

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stay there for six seconds

breathe in and breathe out normally at

this position

slowly inhaling come back to the center

straighten up and release your hands and

bring them to your sides

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these are excellent twisting poses that

work out

for your waist very nicely

let's move on to our next asana yogindra

konasana

stand the wreck with feet parallel and

two and a half

to three feet apart raise your left hand

straight up from the side

arm close to your ears and palms facing

out with fingers

straight inhaling bend from your waist

laterally to the right

your breath and maintain this posture

for six seconds

go as far as you can without tilting to

front or back

feel the complete stretch on your left

side

from the tip of your left finger to the

sides of your left hip

slowly exhaling return to the initial

position

and now lower your hand down

repeat this on the other side

right hand up and inhaling bend to your

left

maintain the posture for six seconds

holding the breath

feel the complete lateral stretch

an excellent arson to burn out the fats

from your waist

slowly exhaling come back to initial

position

and lower your hands down

you can repeat this practice for two to

three rounds

let's move on to our next asana

which is a variation of yogendra

konasana

yogindrakunasana variation

stand with two and a half feet apart

maintain your feet parallel to each

other

hands comfortably hanging on the sides

this is the starting position of this

pose

raise your hands up from front to

shoulder level

palms facing upwards

inhaling open your arms to sides

and turn your head to right and fix your

gaze

at your right fingertip

exhaling twist your upper body to left

and bend down

catch your left big toe with your right

hand

while your head turns up to case the

left hand

that is pointing the sky straight up

hold this position for 6 seconds without

breathing

now look down and fix your gaze on the

right palm

slowly come up inhaling to the starting

position

and then exhale

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inhaling repeat on the other side

inhaling open your arms to sides and

turn your head

to left and fix your keys at your left

fingertip

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exhaling twist your upper body to right

and bend down

catch your right toe with your left hand

while your head turned up to gaze the

right hand

that is pointing towards the sky

straight up

hold this position for six seconds

without breathing

now look down and fix your gaze on the

left palm

slowly come up inhaling to the starting

position

and then exhaling bring your hands down

you can repeat this two to three rounds

as per your comfort

everyone can do this asana except those

with spinal problems

now slowly sit down in cross legged

position

and relax

the next asana is called parvatasan

mountain pose

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parvatasana keep your hands at sides

with your palms facing upwards

inhaling raise both your arms upwards

stretching your hands completely join

your hands up in namaste

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stay here for few normal breaths

two to three breaths

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inhaling bend to your right in three

seconds

make sure your left hip doesn't rise up

immediately exhaling come back to center

inhaling bend to left feel the nice

stretch on the sides

exhaling come back to the center

slowly exhaling turn your palms outward

bring your arms down straight

you can repeat these one to two times as

per your comfort

place your palms comfortably on your

thighs and close your eyes

focus on your breath and try to relax

your breath

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feel yourself and feel the peace within

with the gentle smile on your face

stay calm

now let's catch our body

is an evolutionary product of thousands

and thousands of years

of hunting of survival and of

quite a lot of physical work we are

actually structured

to do good amount of physical activities

but our border ways of living

are completely contradictory to

our genetic makeup lack of physical

activities

and unhealthy food habits are causing

good amount of accumulation of fat on

the entire body and especially

on our waist area belly areas

these fats increases the risk of

cardiac problem hypertension and

cholesterol

it will also make your body more

resistant

to insulin which will lead to type 2

diabetes larger waistline is a growing

concern

of today's time make sure that you are

physically active all the time

don't sit at one place for long keep

moving keep walking keep climbing

and see to it that you do these asanas

regularly

so burn the excess fat stay

slim trim beautiful and be active

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namaskar

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you