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Naukasana – Boat Pose
Naukasana puts pressure on the core, pulling in your belly.
How to: Lie on your back, hands behind your head.
Slowly raise legs and upper body simultaneously, forming a slant.
Hold for 20–30 seconds, gently lower.
Benefit: Strengthens core muscles, burns belly fat.
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Bhujangasana – Cobra Pose
How to: Lie on your stomach, palms under shoulders.
Inhale, lift chest, slightly bend elbows.
Hold breath for 15–20 seconds, release.
Benefit: Stretches abs and back, improves digestion.
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Dhanurasana – Bow Pose
How to: Lie on stomach, bend knees, hold ankles.
Inhale, pull upwards, chest and thighs off ground.
Hold 15–30 seconds, gently release.
Benefit: Works abdominal muscles, increases toning.
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Pavanamuktasana – Wind-Relieving Pose
How to: Lie on back, pull knees to chest.
Hold knees with hands for 20–30 seconds. Slowly extend legs.
Benefit: Reduces gas, improves digestion.
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Kati Chakrasana – Waist Rotating Pose
How to: Stand with feet shoulder-width apart, hands on shoulders.
Slowly rotate waist right and left.
Repeat 10–15 times.
Benefit: Helps reduce side waist fat.
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Surya Namaskar – Sun Salutation
How to: A flow of 12 steps (asanas): Tadasana, Hasta Uttanasana, Ashwa Sanchalanasana, Bhujangasana, etc.
Perform each step smoothly, breathe deeply. Do 5–10 rounds daily.
Benefit: Full body workout, boosts metabolism, burns fat.
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Shavasana
Always do Shavasana after asanas to allow muscles to recover.
