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12 Yoga Poses To Reduce Your Waist

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By Author: Sara Williams
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It is discipline that perfectly unites the body and the mind. Yoga, which literally means "union," is one of the most ancient and widely practiced Indian traditions worldwide. The physical well-being linked to its practice adds to an exceptional psychic benefit. These stress management benefits have also been shown in patients.

Lorenzo Cohen, professor and director of the Integrative Medicine program at Houston MD in the United States, demonstrated in 2014 the benefits of yoga in patients with breast cancer by conducting a study with 191 women. It showed that women who practiced yoga more often had a lower cortisol level (the famous stress hormone) and a greater ability to relax.

In addition to relieving stress, yoga also improves concentration considerably. The practice of yoga supposes an almost total disconnection so it will be very useful in your day to day. Better coordination, flexibility and stability finish completing the impeccable portrait of this practice that you will not be able to do without when you start trying it.

The best thing about yoga is that you can practice it alone at home. There are numerous online tutorials to perform simple poses that you can do at home with very little material. There are numerous brands that created collections exclusively for practicing yoga, but by wearing comfortable clothes, preferably leggings, you can enjoy all its benefits. You already have it clear, do you want to practice?

We teach you 10 basic yoga postures and all their benefits, which will help you, among other things, to correct your posture, maintain a flat stomach and sharpen your waist. Remember that if you are a beginner, you don't have to risk too long a practice. Count approximately 30 seconds for each pose. Like other sports such as ‘running’, you can gradually expand your time. If you are not used to practicing, it will take a tad more time to correctly perform the postures. Repeating exercises will allow you to quickly gain flexibility. Let nothing and nobody stop you. Remember that everything is a matter of constancy.


It is a very common and necessary exercise. Lie on your back, put the soles of your feet on the floor and cross one over the knee of the other. Place your hands on the nape of your neck and rise diagonally, bringing one elbow to the opposite knee. Do it 15 times on each side, going up on the exhale.
Yoga at home
The iron

Stand on your stomach, palms flat on the floor. Get up by supporting the balls of your feet and hands and form a straight line with your body. Stay like this for 30 seconds and repeat. You will strengthen your arms and your abdomen.

Half spinal torsion

We sat on the floor with our legs straight in front of us. Bend the right leg and put the plant on the ground passing it over the left knee. Cross the left arm over the body and support it on the right thigh, turning the spine; the right arm remains on the ground. Let your head follow the movement of the spine. This torsion can be maintained for 30 seconds or more, if you are not very uncomfortable, trying to turn your back more with each exhalation. Then repeat the entire process on the other side.

Yoga at home

The cobra

Stand on your stomach, legs together and outstretched, arms folded, hands resting at shoulder level. Raise your legs keeping your legs flat on the floor, holding onto your arms, lowering your shoulders and lifting your chin so that we look slightly upwards. Hold the pose for 30 seconds, rest lying on your stomach and do it again for 30 more seconds. With the cobra we work the upper part of the spine, improves the spinal muscles, stimulates the internal organs, expands the thoracic expansion and benefits the lower back.

The half Moon

Spread your legs. Stretch your arms out, palms down, and twist your trunk, leaning down until your right hand touches your opposite leg. It is an ideal posture to strengthen the abdomen and sharpen the waist.
The arc

Lie face down. Then flex your knees and pull your arms back to grab your ankles. Wait at least about 15 seconds. Ideal to strengthen the back and abdomen.
The dog face up

Lie on your stomach, thighs and feet to the floor and legs open. Straighten your arms and slowly advance your hips towards the palms of your hands. The weight of your body falls on your hands in this pose.

Baby's posture

Just the opposite of the cobra. We get down on our knees and support our glutes on our heels. We throw the body forward, resting the forehead on the ground and leaving the arms at the sides. We stay like this for about 30 seconds.

The downward facing dog

We start standing, and lean forward placing the palms of the hands at the same distance from the shoulders, until the palms rest on the ground. We form a triangle with the legs and arms, introducing the head between the two falling relaxed looking at the ground. We stay like this for about 20 seconds, breathing deeply through the nose. You will improve the circulation of the legs, relax your back and revitalize the whole body. To return to the original position, go lifting the body with your head being the last to climb.

The clamp

Sitting on the floor with our legs straight, we flex forward, placing our hands on the calves, ankles or soles, depending on our flexibility. We dropped our relaxed head into our arms. Being the last asana, we can stay as long as we want, as long as we are comfortable. We must gain flexibility with each exhalation, while preventing low back pain and stretching all the muscles of the back. When the time comes, we will touch the legs with the forehead.

The camel

Get on your knees. Separate them at the distance from your hips and keep your thighs perpendicular to the ground. Arch your bust and place your hands down behind. Try to maintain your position for 30 seconds. This pose is ideal for strengthening the back.


Sit with your back straight and your legs stretched forward. Slowly peel them off the ground and keep your arms horizontal. Raise your legs, always straight, until they reach head height. Hold the position for about 20 seconds and repeat the exercise 3 to 5 times. It is very effective in strengthening the belly. Are you looking to start your fitness journey? http://www.sharktanksupplements.com/ can really help you out.

More About the Author

I am a writer currently living in Miami, FL. My interests range from fitness to writing. I am also interested in cooking and running. I have completed my B.B.A in Marketing in 2009 from the University of Miami and have been a Content Marketing Specialist for over 10 years at V Digital Services.

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