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Naukasana – Boat Pose
Naukasana pressures the core, pulling in the belly.
How to: Lie on your back, hands behind your head. Gently lift legs and upper body simultaneously, forming a slant. Hold for 20–30 seconds, then 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 your chest, slightly bent elbows. Hold breath 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, lift, chest and thighs off the ground. Hold 15–30 seconds, release.
Benefit: Works abs, increases toning.
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Pavanamuktasana – Wind-Relieving Pose
How to: Lie on back, pull knees to chest. Hold with hands 20–30 seconds. Extend legs.
Benefit: Relieves gas, improves digestion.
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Kati Chakrasana – Waist Rotation Pose
How to: Stand, feet shoulder-width apart, hands on shoulders. Rotate waist left and right. Repeat 10–15 times.
Benefit: Reduces side waist fat.
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Surya Namaskar – Sun Salutation
How to: 12-step flow: Tadasana, Hasta Uttanasana, Ashwa Sanchalanasana, Bhujangasana, etc. Flow 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 help muscles recover.
