![]() ![]() Repeat lifting your leg ten times to the right and then change legs and repeat ten times to the left.Lower the leg back down halfway so that both knees are aligned again.Next, raise your right leg further to a 90° angle towards the ceiling, keeping your abdominals strong and your hips lifted.Try to keep your hips levelled throughout. Engage your abdominals, and keep your shoulders pinned down to the mat, then extend your right leg up, keeping both knees aligned, and point your toes to keep your entire right leg engaged.Lift your hips so they are nicely aligned with your knees and your armpits.Tuck in your pelvis slightly and very slowly start lifting your hips, peeling off your lower and then middle back off the floor, coming into your shoulder bridge position. ![]() Bend your legs and place your yoga block under your left foot. Centre yourself on the mat and lie down on your back.Repeat ten times to the right and ten to the left.Come back slowly into your starting position, legs bent and back straight.Stay in the twist by holding for ten seconds.Tuck your pelvis and bring your lower back into a C-curve, then start rolling down while twisting to the right, engaging your obliques.Hold the block horizontally in front of your chest with your arms straight. Sit with your legs bent in front of you and feet on the floor, with your spine straight and long, abdominals engaged and shoulders relaxed.If you need a slightly easier version, just concentrate on the leg lifts and place your hands on the floor just near your hips to help hold your body weight and give extra support for your lower back.Come back slowly and with control to your starting position.Take a breath in, and as you exhale, start lifting your legs up in the air to a full stretch (aiming for a 45° lift if you can) and lift your arms a little higher to keep arms and legs parallel.Again, hold the block horizontally in front of your chest with your arms straight. Start by sitting down with your legs bent in front of you and your feet firmly on the floor, lower back in a C-curve, abdominals engaged and shoulders low.Keep pulling your belly button towards the spine, and start slowly rolling back up, peeling your spine off the floor one vertebra at a time, to return to your original position with legs straight holding your block out in front. Raise your arms and block above and behind your head (but without touching the floor).Carefully continue to roll down until you are lying down on the mat and bend your legs at the same time. Tuck your pelvis in slightly and roll down a few inches to bring your lower back into a C-curve.Hold the block out horizontally in front of your chest with your arms straight. Keep your back straight and long, shoulders low and abdominals engaged. Sit on an exercise mat with legs extended straight in front of you and toes pointed.You’ll ideally need a yoga block for these exercises, but you can also try a firm small cushion or a thick hardback book instead. Read on to discover how to shape up your abs and strengthen your core in double-quick time. Come back in the same position and repeat it again on the left side.Looking for ways to tighten your tummy and trim your waistline? Former ballet dancer Nathalie Errandonea-Mewes shares her favourite barre moves for a slimmer waist. ![]() Keep the waist straight, allowing your left hand to come up in the air, whilst your right hand comes down to the floor. Inhale deeply and as you exhale, bend your body to the right, downward from the hips without hampering your feet movement. Make sure your feet are pressing the ground and the weight of your body is equally balanced on your feet. Align the center of your right heel with the center of your arch of the left foot. ![]() Then turn your right foot 90 degrees and left foot by 15 degrees. Stand straight on your yoga mat and separate your feet comfortable wide apart. These yoga asanas and their timings are suggested by our yoga expert Priyanka Devi Gupta from Delhi. We bring you some effective yoga poses to reduce those extra inches on your waist. It not only helps cut down on the inches but also boost your body's metabolism and strengthen your core to eliminate this stubborn fat. Yoga combined with a balanced diet may help you reach your goals of getting a small waist. Yoga has long been associated with slow yet effective weight loss. No matter how much you cut down on your food intake, you may not get a smaller waist until you put an extra effort. Are you trying to fit into your favourite pair of jeans and failing ridiculously because of the few extra inches that you have gained around the waist? Can you see the fat bulging out of your body? Annoying, isn't it? We all hate our waists turning into big portions of flab. ![]()
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