Judul : Yoga Poses For Flat Tummy
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Yoga Poses For Flat Tummy
rishikesh surya namaskar rishikesh surya namaskar the yogic sun salutation is a series of 12 physical postures these alternating backward and forward bending postures flicks and stretch the spinal
Yoga Poses For Flat Tummy, column through their maximum range giving a profound stretch to the whole body the basic breeding principle is to inhale during upward and backward
bending postures and exhale during forward bending postures one full round consists of the 12 poses done twice in sequence practice 3 to 9 rounds of the surya namaskar daily for maximum benefit when the same movements are done little quickly the gain is more physical and when they are done slowly with breath awareness the gain is more mental
and spiritual stand erect with your feet close together perform namaskar mudra by joining your palms together in front of your chest breathe in and stretch your arms over your head into the anjali mudra and then arch your back feel the healthy stretch in your whole body breathe out and bend forward while bringing your hands
back to the chest in namaskar mudra perform the padahastasana by bringing your head to your knees while keeping your hands on either side of your feet breathe in and extend your right leg back until it is as straight as possible and you're balanced on your toes and hands your left leg should be bent with a soul
flat on the ground lift your head and then back and open up your chest this is the ashwasanchalasana the equistrian posture while breathing out bring your left leg back towards the right and keep the feet just a foot apart with your heels flat to the ground simultaneously raise your buttocks and lower your head between your arms so
that your body forms a triangle with the ground this is the meru asana or the mountain posture while maintaining the posture take a deep inhalation while breathing out drop both knees to the ground and slowly slide the body down at an angle and bring your chest and chin to the ground eight parts of your body namely your toes knees chest hands and
chin should touch the ground while the buttocks are kept up breathe in and come into bhujangasana the cobra position focus your awareness at the base of your spine and feel a healthy stretch in your back and neck exhale and come back to the meru asana the mountain posture this strengthens the arms and legs as well as the spinal column
inhale and bring your right leg forward in between your hands while keeping your left leg in its original position to perform the ashwasanchalanasana breathe out and bring your left foot forward to come into the padahastasana now breathe in and come up and perform the anjali mudra and bend backwards breathe out and come back to the standing
while bringing your hands back to the chest in namaskar mudra to perform the rishikesh surya namaskar on the opposite side perform the practice again with a slight modification to complete the other half the same movements are repeated except that the left leg is brought back while performing the ashwasanchalana the first time the other
postures such as meru asana ashtangabhoomisparsha and bhujangasana are done in the same manner when coming back to the ashwasanchalana the left foot is brought forward and then the pada hasta is performed by joining the right foot to the left breathe in and come up and perform the anjali mudra and bend backwards breathe out
and come back to the standing while bringing your hands back to the chest in namaskar mudra and finally relaxing in the samisthithi with deep breathing
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