• Fri. Jul 23rd, 2021

If you have been following the Yoga workout routine for your body, then we have worked to tone your body by working on your warm-up and doing exercises for the limbs. Now that you have toned limbs, here’s a short workout for the waist.

The Warrior Pose, inspired by the great warriors of ancient times, has been a panacea for all with problems related to obesity and extra flab around the torso. So if you are looking to tone your muscle around the abdomen and stomach, try this set of asanas, named Warrior Pose I, II and III.

Bend your right leg at ninety degree. Keep your leg perpendicular to the floor. Join your hands overhead. (Source : Google/Images)

Warrior Pose I or Virabhadra Asana

Step 1: For this pose, stand straight in Tada Asana. Spread your legs about three feet from each other. Keep your legs straight. Stretch your arms by your side and keep them straight.

Step 2: Turn your body to the right. Turn your right foot to the right and left foot turned in.

Step 3: Bend your right leg at ninety degree. Keep your leg perpendicular to the floor. Join your hands overhead.

Step 4: Stay in this position for sixteen to twenty seconds. Keep your back leg straight and stay steady in the pose.

Turn your head to the right. Look straight at tips of your fingers. Stay steady for sixteen to twenty seconds. (Source : Google/Images)

Warrior Pose II or Virabhadra Asana

Step 1: Pause for ten seconds before getting into the position. Stand straight in Tada Asana. Spread your legs about three feet from each other. Stretch out your arms by the side.

Step 2: Keeping your body facing the front, bend your right leg, with right foot turned to the right, left foot turned in.

Step 3: Turn your head to the right. Look straight at tips of your fingers. Stay steady for sixteen to twenty seconds. Repeat with the left leg.

This entire series of poses tones the back muscles, provides balance and prepares one better for advanced poses. (Source : Google/Images)

Warrior Pose III or Virabhadra Asana

Step 1: Start by turning your body to the right. Join your hands and keep your right leg bent.

Step 2: Keeping your left leg at the back, push gently with your left leg and lift the leg off the floor. Straighten out your right leg.

Step 3: Keep left leg perpendicular to the right leg. Both the legs should be absolutely straight. Arms should be well-stretched.

This is a balancing pose which is not only good for the waist and legs but also for better equipoise and mental calm and peace. This entire series of poses tones the back muscles, provides balance and prepares one better for advanced poses.

Thus we see that some poses have a dual purpose- regenerating a weakening body and instilling more faith and hope in a weak mind and heart. It holistically builds your stamina of the body and mind and improves your spiritual quotient. Always end with a light meditation and few deep breathing cycles. Meditating on positive thoughts gears you for a busy week ahead helping you in some efficient work and regulating your work routine. A good start for the week would be to read some positive lines from a religious text or good lines from a poem or prose, something that reminds you of positive qualities of a human mind.

Navodita Pande

Dr Navodita Pande is a Yoga practitioner and trainer. She has also taught journalism in premier media institutions and has formerly worked with Star Plus and NDTV. Dr Pande has done her Masters from Cardiff University’s School of Journalism, Media and Culture. She went on to do her Ph.D. from IGNOU’s (Indira Gandhi National Open University) School of Journalism & New Media Studies with a Doctoral Fellowship in her first year. Her primary research was on the topic ‘Media Coverage of Elections and Voting Behaviour: An Analysis of ALokSabha Constituency in Kanpur’ where she conducted a survey in Kanpur Dehat (AkbarpurLokSabha constituency).

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