Six Days, 6 Workouts Pattern for Flat Belly & Weight Loss:
Day 1: Basic Yogasana
Day 2: Wall & Floor Yoga
Day 3: Ball Yoga
Day 4: Tyre Yoga
Day 5: Kettlebell Yoga
Day 6: Rope Yoga
Day 1: Basic Yogasana
Asana #1: How to do Kapalabhati Pranayam – https://youtu.be/Q8OufAaxG88
Asana #2: How to do Anulom Vilom Pranayam – https://youtu.be/jna0vJZDdc0
Asana #3: How to do Surya Namaskar? – https://youtu.be/8h3ok8eP8eY
Note: At the end of every Asana, complete physical relaxation is practiced. This relaxation position is known as Savasana or the “Corpse Pose”. Relax for at least a minute between Asanas.
Asana #4: Dolphin – Preparatory Exercise
The purpose of the Dolphin is to strengthen the arms and shoulders, preparing them for the Headstand.
Asana #5: The Headstand – It is regarded as “King” of Asanas.
Do not practice the Headstand if you:
– Have high blood pressure
– Suffer from Glaucoma
– Are pregnant
– Have been advised not to by your doctor
Asana #6: The Shoulderstand/Sarvangasana – The word “Sarva” means “all parts” in Sanskrit, hence “Sarvangasana” or Shoulderstand is said to benefit the entire body.
Hold the position for 15 seconds, gradually increase the time.
Asana #7: The Plough/Halasana – All regions of the spine are stretched, bringing increased flexibility to the neck and spine. Spinal nerves are nourished.
Asana #8: The Bridge/Sethubandasana – The Bridge is done immediately after the Plough, as a counters position for the thoracic and lumbar regions of the spine. The Bridge compliments and enhances the benefits of the Shoulderstand and the Plough.
Asana #9: The Fish/Matsyasana – As a counter position to the Shoulderstand, the Fish gives a backward bending stretch to the cervical, thoracic and lumbar regions of the spine.
Asana #10: The Head-Knee Pose/Paschimothanasana – Paschimothanasana provides a comprehensive stretch to the entire back of the body from the neck down to the heels.
Asana #11: The Upward Plank Pose/Purvottanasana – It is a balancing asana that is empowering, energizing and strengthening.
Asana #12: The Cobra Pose/Bhujangasana – The spine receives a powerful backward stretch. Every vertebra is pulled back and given a rich blood supply. The nerves and muscles of the spine are rejuvenated.
Asana #13: The Bow Pose/Dhanurasana – It is a full backward bend to complement Halasana(Plough) and Paschimotanasana (Forward Bend) exercises/asanas.
Asana #14: The Locust Pose/Salabhasana – As the Cobra pose tones the lower part of the body, the locust is meant for the proper exercise of the upper half.
Asana #15: The Half Spinal Twist/Ardha Matsyendrasana – After the forward and backward bending of the spine, the Half Spinal Twist gives a lateral stretch to the vertebrae, back muscles, and hips.
Asana #16: The Hands to Feet Pose/Pada Hasthasana – This is the first of the standing pose. It is similar in effect to Paschimotanasana and many of the same benefits are derived.
Asana #17: The Triangle Pose/Trikonasana – The Triangle pose is the last of the 12 Basic Asanas.
Continue these workouts for 6 days. Take a break for 1 day & start again.
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