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Try 10 Yoga Poses to Get a Better Shape

Try These 10 Yoga Poses to Get a Better Shape

Sooner or later, we might all have a problem with the way our body looks. It is a real challenge to get a lean body even with a good diet and regular physical exercise. Anyway, there are yoga movements that can do wonders.

For more than five thousand years people have been practicing yoga. According to WebMD, yoga is a complete body workout that tightens and tones the muscles and calms and relaxed the mind.

There are more than a hundred forms, and each of us can include yoga in their daily program. In this article, we offer you ten yoga poses to lose belly fat and get a better shape.

Posture #1

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This pose’s name is Board. It is almost a complete body workout. The pose is for the buttocks, back, thighs, shoulder, and the belly.

How to perform this pose?

  • Extend the arms under the knees. Position the hands under the arms as well as the shoulders.
  • As you look ahead, inhale. Keep your spine and back straight.
  • The hands should be flat, and the fingers spread while you pull the abs.
  • Stay in the pose for fifteen to thirty seconds before you release the knees.
  • You should repeat it five times and make sure to have fifteen seconds rest between each set.

Posture #2

Bikram Yoga

The name of this pose is wind easing posture. It can help you calm lower back pain, strengthen your thighs, core, and hips. Also, it improves metabolism and promotes good pH levels.

How to perform this pose?

  • Lie down on the back. Keep the legs stretched out. Your heels should touch each other, and the arms should be by your side.
  • As you move your knees towards your chest, exhale.
  • As you pull your knees closer, hold them.
  • Stay in this position, and tighten your thighs and put pressure on your abs.
  • Respire deliberately and stay in this pose for a minute to a minute and a half.
  • Exhale and move back your knees and arms.
  • Do it five times, and take fifteen seconds of rest.

Posture #3

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The name of this pose is pontoon pose. It affects your leg and back muscles.

How to perform this pose?

  • Lie down and keep the arms by your side, and your legs straight.
  • While you are lifting your legs up and stretch your feet and toes, breathe in. Keep your legs straight.
  • With your arms reach your legs and make an angle of forty-five degree.
  • Stay in the position for fifteen seconds and respire normally.
  • Release, and take fifteen seconds rest.
  • Do it five times and make sure to have rests of fifteen seconds.

Posture #4

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The name of this pose is bow posture. It is great for getting a stronger core as well as tight abs. It improves the digestion, increases the energy, and stretches the body.

How to perform this pose?

  • Lie down on your stomach. Keep your arms by your side, and your legs stretched out.
  • Then, bend your knees upwards. And, with your hands try to reach and hold your feet or ankles.
  • Respire normally and stay in this position for fifteen to thirty seconds.
  • Breathe out and go back to the same position. Take fifteen seconds to rest.
  • Do it five times, and take fifteen seconds to rest between every pose.

Posture #5

Yoga Sana

The name of this pose is cobra posture. It is great for strengthening the upper body and the spine. People who suffer from back injury or a hernia, as well as pregnant women,  should not do this pose, according to Healthy Food House.

How to perform this pose?

  • Lie down on your stomach.
  • Pull your arms under your shoulders and stretch your legs away.
  • Let your chin and toes touch the ground.
  • Inhale deeply and slowly as you bend the chest upward.
  • Stay in this pose for fifteen or thirty seconds. Breathe out slowly.
  • Take fifteen seconds to rest.
  • Do it five times, and make sure to take rests.

Posture #6

The Yoga Poses

The name of this yoga pose is a boat. It is great for the back, legs, arms, and belly.

How to perform this pose?

  • Lie on the back and keep your arms by your side, and your legs stretched out.
  • Inhale deeply as you lift up your chest and at the same time raise your feet from the floor.
  • Look forward to promoting alignment in your body.
  • Stay in this position and breathe in and out ten times.
  • Do it five times and take rests of fifteen seconds

Posture #7

Wikimedia

The name of this pose is chair. It strengthens the spine, supports thighs and hips, and pulls the abs in. Avoid this pose if you have insomnia or a chronic headache. Also, people who have knee or back injury should not do this pose.

How to perform this pose?

  • Stand straight. Keep your hands in a Namaste posture.
  • Then, bend the knees (like you are sitting).
  • Raise your hands above your head.
  • Bend the trunk on the inside as you go deeper into the position.
  • You should stay in this position as long as possible and respire normally.

Posture #8

Sarvy Yoga

The name of this pose is a bridge. It strengthens the spine, hips, abs, and relieves stiff muscles. Helps with improving digestion, symptoms of menopause, high blood pressure.

How to perform it?

  • Lie on the back.
  • Breathe out while you push yourself off the floor with the help of your feet.
  • You need to raise your body. Keep your neck on the floor, but the back and buttock should be off the floor.
  • As an extra support, you should push your hands down.
  • Stay in this position as much as you can.

Posture #9

Mindful Body

The name of this pose is a warrior. It is great for stretching the back, buttocks, thighs, and core. It is also a calming pose.

How to perform it?

  • Stay straight with your feet together and hands by your side.
  • Then, you should extend your right leg forward, and your left leg backward.
  • You should be facing your bent knee, so slightly turn your midsection.
  • Turn your left leg as an extra support.
  • As you raise your body up from your knees breathe out.
  • Stretch your arms upwards (slowly), and bend the back in order to make an arch.
  • Stay in this position for fifteen to thirty seconds. Respire normally.
  • Then, break this pose by breathing out slowly and straightening your knee.
  • Push off your right leg, and gently, come back in the primary pose.
  • Do it again with the opposite leg.

Posture #10

Mindful Body

The name of this pose is warrior 2. The best way to do it is by combining it with the previous pose.

How to perform it?

  • Read the steps in pose 9, but do not raise your hands above your head. Extend them outward from your trunk.
  • With your head, face your right leg.
  • Do the same for the left leg.

Including yoga in your regular exercise routine is very important. Enjoy the benefits.