Mention the Asanas which help to reduce obesity. Give the details of any one asana.
Answers
1. Wind Relieving Pose (Pawanmuktasana): Lie upright on a yoga mat. Keep your legs unbent. Bend your knees and raise the thighs up towards the abdominal muscles. Hold the knees tightly in your hands. Slowly, extend the leg back on the floor. Now, again bend the left knee and stretch the right leg along the ground. Repeat the movement 5-10 times with both the legs for the same length of time.
2. Cow Face Pose (Gomukhasana): Sit tall on the floor with extended legs in front. Bend the left knee and place the left leg under the right hip. Fold the right leg and rest it on top of the left thigh. Keep the knees of both the legs close to each other. Take the left arm behind and place at the center of the back. Extend the right arm up, bend it over the shoulders and reach behind. Try to lock the fingers of both the hands. Hold this pose for 30 seconds.
3. Seated Forward Fold ( Paschimottanasana): Sit on the ground with erect spine and legs. Toes should be flexed and palms on the floor. Inhale and stretch your arms as high as possible. Exhale and bend forward at the hips while keeping the spine straight. As you hinge forward, bring your arms down and try to touch the feet. Rest the forehead over the thighs. You can close your eyes if you want. Hold this posture for 30-60 seconds.
4. Diamond Pose (Vajrasana): Kneel on a yoga mat with feet together. Sit back on your heels such that your hips rest on the heels and thighs on calf muscles. Keep your arms on your knees, palms down. Set your focus on an unmoving point in a forward direction. Be aware of your breathing. Hold this pose for 20-25 seconds.
5. Peacock Pose (Mayurasana): Start on your fours, knees wider than your hips. Bring your arms in front and place the palms on the floor with fingers pointing towards the stomach. Rest the elbows on the abdomen. Gently straighten your legs behind one by one and raise above the floor. Support the weight of the body on your hands. Keep your whole body in a straight line. Hold this yoga posture for 20 seconds.
6. Extended Triangle Pose (Utthita Trikonasana): Begin in a Tadasana. Upon exhalation, widen your legs a few inches apart. Pivot the right foot out to 90-degree angle and left foot inward. Exhale, turn your upper body in front of the right leg and place your right hand on the floor beside the right foot. Outstretch the left arm upwards. Gaze softly at the left hand. Hold this pose for 30 seconds.
7. Mill Churning Pose ( Chakki Chalanasana): Sit tall on a yoga mat. Widen your legs as much as possible. Extend your arms in front at shoulder-height and interlace your fingers. Take a deep breath and move your body in an imaginary circle. Perform 10 rounds in one direction and repeat the same on the other side.
Nauka Asana
Nauka asana or boat pose helps reduce fat on your midriff, tones your abdominal muscles and strengthens your back.
Lie down on your back on the yoga mat with legs together and arms on your thighs.
Take a deep breath in and while exhaling lift your head, chest, arms and legs off the floor.
Make sure your eyes, hands and feet are in the same line.
Continue breathing deeply in this position for 30-40 seconds.
Feel the pull on your chest, stomach and back muscles.
While breathing out, relax the pose and come back to the floor.
Repeat the steps twice.