The most important thing while you workout is your posture and the inhale and exhale pattern you follow. Imagine the torso to be a cylinder. Now when you breathe in it softens and lengthens whereas when you exhale the decrease in the volume of air increases the pressure inside and compacts the center point of gravity of the body, letting to move as a unit initiated y the belly.
Transverse and rectus abdominus run from below the sternum down to the waist in the front whereas erector spinae, latissmus dorsi, iliocostalis and multifidus spinalis are the core muscles at the back while at the side are the internal and external oblique muscles. These muscles sum up to make core muscles in a team along with the hip flexors like gluteus maximus and medius, hamstrings and rectus femoris.
Rather than having bulky body muscles, yoga with its holds and stretches help you build leaner muscles and a better strength. It utilizes your already present muscle mass into a better leaner form. We have gathered here a sequence of exercises which you can practice daily for 10 minutes and see the change that occurs after that.
8. Ukatasana Or The Chair Pose
This one gets to be a little tough for your knees as holding on to the posture puts a pressure.
- You need to stand in a mountain pose or Tadasana.
- Raise your hands shoulder width apart with your palms facing in and while you do that you need to inhale.
- Bend your knees like you squat and exhale.
- Your heels should be on the ground while your feet shall be together.
- Keep your torso straight and hold for a few breaths
- As you stand up and lower your hands, inhale.
- Bring your hands in prayer position.
7. Virabhadrasana 1 Or Warrior 1
As the name suggests this one is like a warrior pose where one has to extend the spine and open front of the body.
- The first step is to exhale and extend your left foot backwards with the toes angled at 45 degrees.
- Keep both the heels in line.
- Inhale now to raise your arms above your head then exhale to soften your shoulders.
- Bend you right knee which is at the front at 90 degrees.
- Gently bring your thighs closer to each other.
- Keep your neck soft while you look at the front and evenly divide the weight between your feet as you lift up.
- Stay in the posture for a few breaths and then exhale to straighten the front leg while exhale out when you slide the back foot forward along with the front foot.
- Bring your hand in prayer position.
6. Makrasana Or Dolphin Pose
This posture helps to build the shoulder strength while you give a strong deep stretch to the body.
- Lower your body down to the floor with your knees under the hips and elbows below the shoulders.
- Leave your hands and press firmly in the on the ground. (You can clasp you hands to make the position easier).
- Exhale and lift your knees off the floor while you lengthen your hip crease.
- Open the shoulders towards the mat and soften the arm pits.
- Keep your head between the arms.
- Press your heels on the ground and lift your thighs up towards the pelvis.
5. Makrasana Variation Or Dolphin Plank
In this position as your core lifts to support the spine you will feel your belly engage as you hug into the midline.
- Make your torso parallel to the floor by walking your feet back till your shoulders are directly over your elbows.
- Gradually bring the elbows close towards each other.
- Feel your belly stretch,
- Raise your leg above the ground while keeping the toes of the other leg pressed against the floor.
- Gaze between your hands and keep your neck soft.
“If you want to have a healthy round of exercises and within less time then try out this amazing 10-minute yoga sequence.”
4. Vasisthasana Variation Or Side Plank Variation
This one is for the love handles. This will tone the flank muscles nicely.
- Shift to your side such that your weight is shared between the side of your foot, your forearm and hand.
- Keep your forearm parallel to the top of your mat.
- Bend the bottom leg distributing the weight between the knee and the foot.
- Firm your belly and lengthen the tail bone.
- Lift your hand up to the ceiling while you inhale.
- Exhale while you soften the shoulder blades.
- Bend and lift the top leg pointing straight up.
- Stay in this position for a few breaths while keeping your neck out of any strain.
3. Phalaksana Or Plank
Plank will help to tone your arms and shoulders.
- Lay on the mat with your chin facing towards the ground.
- Lift your body up the pressing your straight elbows against the ground.
- Keep your torso and legs straight.
- And your toes at 45 degrees to the ground.
- Keep your gaze on the floor and hold a few breaths in this posture.
2. Chaturanga Dandasana Or Four limbed Staff Pose
This is for your flabby upper arms.
- Keep your posture in plank position.
- Your feet at 45 degree angle and your arms bend against the floor pressing the floor with your palms.
- Exhale while you keep your elbow parallel to the ground.
- Hold and stay in this position for a while.
1. Paripurna Navasana Or Boat Pose
This pose helps to improve your posture and stability. Making you belly firm.
- Sit on the floor and stretch your legs in front of you.
- Then gradually lift your thighs keeping them straight above the ground.
- And grab your thighs with your palms.
- Lean back to balance on your sit bones.
- Exhale as you lift your thighs and press your belly gently towards the spine.
- Hold in this position.
Tips
- Practice this yoga sequence daily and preferably in the morning.
- Always repeat the poses on the opposite side for an equal time period.
- Try and hold each pose for 5-10 seconds.
- Breathe in and out at proper instances.
