YOGA - Reducing Abdominal Fat - II

Paad-Pashchimottanasan

Reduces abdominal fat. Removes wind from the intestines and increases appetite.

Method: Lie on your back, legs straight, arms overhead, hands together, palms facing up. Sit up, take hands overhead, back straight, then bend forward to hold the big toes, head between arms and touching the knees.

Uddyiana Bandha

• This asana massages and tones up the internal organs in the abdominal area.
• It also massages the heart, making it a stronger, more effective pump.
  
• It relieves constipation, gas, indigestion and liver trouble.
• It tones up the nerves in the solar plexus region.
• It reduces abdominal fat and strengthens the abdominal muscles.
• It helps the correct functioning of the adrenal glands and sex glands.

Method:

First Exercise: While standing with your feet about a foot apart and your knees slightly bent, lean forwards a little from the waist and place your hands just above your knees. Inhale deeply by pushing your abdomen forwards, and then exhale by pushing your stomach in. Don't take another breath; instead, push in your stomach even more, so that it becomes hollow, and hold your breath for about ten seconds.

Second Exercise: Do the same as above but, instead of holding your Stomach in after exhaling, rapidly push your stomach in and out ten times without taking another breath. Stand up straight and resume normal breathing.

Dandayamana-Dhanurasana- Standing Bow Pulling Pose

Strengthens thighs, buttocks, hips, abdomen, and arms, reduces abdominal fat, Helps manage anorexia. Good for posture and natal care. Helps in healing tennis elbow and frozen shoulder.

Method:

• Begin in Tadasana, Mountain Pose
• Inhale the right arm up keeping it rooted in the shoulder socket but extending through the finger tips.
• Bend the left arm so the elbow is close in to the body and the finger tips are away from the body, palm faces the sky.
• Engage the muscles of your right leg as you bend the left leg behind you and catch the inside of your foot with your left hand.
• Draw both knees together while keeping the tailbone tucked.
• Exhale, press your left foot into your hand extending from the left top thigh. As the leg raises begin to hinge at your hips bringing your upper body parallel to the ground.
• Allow the heart to melt as the left hip bone and shoulder softens and surrenders.
• Reach through the ball mounds of your left foot as your upper body reaches forward.
• Find the arch in the spine to be equal through out by extending though the heart and rooting the tailbone down, away from the body.
• To release: Exhale, come back through standing and repeat on the other side.