i had a cesarean and now past 8 months.my tummy has not reduced even a bit.i want to know the asanas to reduce my tummy.
There are several yoga exercises that focus primarily on reducing excess fat accumulated around the tummy. In fact, some of these exercises in yoga for tummy reduction have been recommended to patients who may have recently undergone similar surgeries. It is believed that yoga is considerably effective in speeding up the healing process post surgery. This is, of course, done under proper supervision and after receiving the doctor’s approval, depending on your condition.
The most common yoga for tummy reduction exercises include;
1) Bhujangasana (The Cobra Pose)
You have to lie down on a floor or some other surface, touching your forehead to the ground. Slide your hands underneath your shoulders. Slowly raise your upper body with the help of your back muscles. Then raise your head, as much as you can. It is essential to avoid pushing yourself to a level where you feel discomfort. Overtime, this exercise can be done either placing your hands on the back of your hips or on the ground.
2) Pawanmukhtasana (The Wind Relieving Pose)
You have to lie down on your back. Fold your left leg at the knee; using your left hand, bring your left leg closer to your abdomen. Increase the length of your body and twist your neck, such that your nose can now touch your left knee. Maintain this pose for about 20 seconds. Then return your left leg to its normal position and repeat the entire process with your right leg and using the right hand. You should do at least 5 sets of this tummy reduction exercise, for each leg.
3) Chair Pose
The chair pose is yoga for tummy reduction exercise that focuses on toning abs. Stand with your feet slightly apart. Lift your body, such that you are standing almost on the tips of your toes. Bend your knees and stretch your arms outwards in front of you. Hold this position for about 30 to 40 seconds.
4) Bridge Pose
The bridge pose is a tummy reduction exercise that focuses on toning your entire torso area. You have to lay on your back, bend your knees with your feet flat on the ground. Place your arms alongside your body. Press your hands into the ground, while simultaneously lifting your torso area above the ground. Make sure your feet, head, and shoulders remain on the floor while the rest of your body is lifted. Hold the position for about 30 seconds.
Submitted by A on November 9, 2010 at 06:30
This is the case with most of the ladies that the tummy doesn’t get back to normal after a caesarean. You should not sleep with the pillow under your head. Give your body little rest before you start any exercises. Yoga can definitely do you good. Various exercises of yoga are recommended for the reduction of the belly but you have to choose the ones which do not load your body with the practice of yoga. Later on you can take up the ones which involve greater twists and turns. Warm up exercises of yoga should be taken up initially so as to relax the body completely before complicated postures
Pawanmuktasana (Free wind posture), Surya Namaskar (Sun Salutation), Bhujangasana (Cobra pose), Dhanurasana (Upward bow pose), matsyasana (fish pose)
Cobra pose can be performed as under:
• Lie flat on your belly
• Lift your head high
• Lift your trunk too
• Support your upper part of your body with your hands
• Inhale deeply
• Exhale slowly
Free wind posture can be done by following the simple steps:
• Lie flat on the ground
• Bend your right leg from the knee and try to bring it near your head
• Hold your leg with your hands
• Lift your head as well as shoulders a little
• Stay in this posture for sometime
• Continuously, inhale and exhale to have better effect on the mind as well as the body.
Fish pose can be done by incorporating the lotus pose and then just touching the ground with the help of your head. Stay in this posture and inhale and exhale deeply. This will rejuvenate your body with a better supply of oxygenated blood to various organs of the body.
Half lord of fish pose (Ardh Matsyendrasana) also helps greatly to reduce the extra pounds deposited near your belly region. Practice of this posture is little tough but once you master the posture, it won’t be very tough. You can follow it with simple and easy steps for the same.
• Sit on the floor with your legs in front
• Bend your knee
• Lift your one of your knee up
• Lift your leg and keep it on the other side of your folded leg
• Support your body with one of your hands
• With your other palm adapt a blessing posture
Submitted by R J on August 31, 2008 at 02:21
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