10 Days Weight Loss Series with Surya Dinkar - Day 10 – Easy Core Exercises & Relaxing Stretches
Asanas Focusing on Abdomen
Vakrasana ( Twisted Pose)
Sit down with feet stretched out bend right knee, twist towards right and place left elbow on right knee and stay. Hold for 20 sec. Repeat on left side.
Ardha Matsyendrasana ( Half Lord of Fishes Pose)
Sit down with left knee bend and place under right knee bend and raised, twist and place left elbow just like above. Hold for 20 sec, Repeat on left side.
Ustrasana ( Camel Pose)
Sit in vajrasana, get up and hold feet with palms while bending backward. Hold for 20 sec or more.
Bharmanasana ( table pose), dandayamna bharmanasana ( balancing table pose) hold alternate hand and leg out, balance and stay for 8 counts each. Alternate between both sides.
Relaxing Asanas
Parsva Balasana (Twisted Fetal Pose)
Helps relax shoulders and lower back. While in table pose, put left hand through right hand and leg and place face on the mat and relax. Do this on both sides.
Uttana Shishosana (Extended Puppy Pose)
Helps relax your back. Sit in vajrasana and bend forward and place elbow on ground, upper arms raised towards lower back which is extended upwards.
Balasana (Fetal Pose)
Sit down with feet touching each other, knees spread wide apart and bend forward with forehead touching the mat, stretch and relax.
Jathara Parivartanasana (Supine Twist)
Lie down, roll over to right with right arm stretched out. Bend left knee and place over right, throw your left arm to the left side and face the left side, shoulders flat on the mat. Do the same on the left side.
Pavanamuktasana (Wind Removing Pose)
Lie down, bring right knee towards abs, do the same with left leg with toes pointing outwards. Now bring both knees to chest and touch them with forehead and stay for atleast 8 counts.
Shavasana / Shanti Asana
Lie down flat on the mat, arms a little apart from the body. Let the whole body go limp & breathe deeply. You may use guided meditation track to help you with the yoga nidra.
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