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Time of India
29-05-2025
- Health
- Time of India
5 most effective stretches to tighten the belly
This one's a common memo in the fitness community! Before you hit the HITT, stretch it out! Why? Because, stretching before a workout, particularly dynamic stretching, can prepare your muscles for activity, improve range of motion, and potentially reduce the risk of injury. Stretching is also important for maintaining muscle and joint health, improving performance, and reducing the risk of injury. It not only helps increase flexibility, range of motion, and blood flow to muscles, but also contributes to stress relief and better posture. However, that's not all. Incorporating targeted stretches into your routine can significantly enhance core strength and contribute to a flatter, more toned abdomen as well. While somethinbg like a 'spot-reduction' isn't really feasible, certain stretches help strengthen and elongate the abdominal muscles, promoting overall core stability. Here are five effective stretches to tighten your belly: Cobra pose (Bhujangasana) This yoga pose stretches the abdominal muscles and helps alleviate lower back pain. How to perform: Lie face down on the floor with your legs extended and the tops of your feet pressing into the ground. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Switch to UnionBank Rewards Card UnionBank Credit Card Apply Now Undo Place your hands under your shoulders, elbows close to your body. Inhale and slowly lift your chest off the ground, extending your spine. Keep your elbows slightly bent and your shoulders relaxed away from your ears. Hold the position for 15–30 seconds, then gently lower back down. Cat-cow stretch (Marjaryasana-Bitilasana) This dynamic stretch improves spinal flexibility and engages the core muscles. How to perform: Start in a tabletop position with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Continue flowing between these two positions for 1–2 minutes. Seated forward bend (Paschimottanasana) This stretch targets the hamstrings and helps tone the abdominal muscles. How to perform: Sit on the floor with your legs extended straight in front of you. Inhale and lengthen your spine. Exhale as you hinge at your hips, reaching your chest towards your thighs. Hold your feet or ankles, keeping your back as straight as possible. Hold the position for 15–30 seconds, then slowly rise back up. Bridge pose (Setu Bandhasana) This pose strengthens the core, glutes, and lower back, contributing to a tighter belly. How to perform: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing down. Inhale and lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold the position for 15–30 seconds, then slowly lower your hips back down. Wind-relieving pose (Pavanamuktasana) This pose helps relieve bloating and engages the abdominal muscles. How to perform: Lie on your back with your knees bent and feet flat on the floor. Inhale and draw your right knee towards your chest, clasping your hands around it. Exhale and gently press your knee towards your abdomen. Hold for 15–30 seconds, then switch sides. How to ace these stretches: While perfection doesn't come overnight, there are some useful tips that can help boost effectiveness, such as: Consistency: Incorporate these stretches into your daily routine for optimal results. Breathing: Maintain deep, steady breaths throughout each stretch to enhance oxygen flow and muscle relaxation. Hydration: Drink plenty of water to aid digestion and reduce bloating. Diet: Combine these stretches with a balanced diet rich in whole foods and low in processed sugars to support abdominal toning. Rest: While these stretches can help tighten and tone the abdominal muscles, overall fat loss requires a combination of regular physical activity, a healthy diet, and most impiortantly – adequate rest. 5 Indoor exercises for belly fat loss One step to a healthier you—join Times Health+ Yoga and feel the change
News18
14-05-2025
- Health
- News18
7 Yoga Asanas Beneficial for Hepatitis Recovery
Last Updated: Yoga offers a natural, powerful, and sustainable way to support liver health Hepatitis refers to inflammation of the liver, commonly caused by viral infections or toxins such as alcohol and drugs. Hepatitis A, B, C, D, and E are types caused by viral infections. In some cases, the body's immune system mistakenly attacks the liver. When the liver becomes inflamed, its functions are impaired, leading to various health issues. Poor lifestyle choices and chronic stress also contribute to liver damage. Excessive alcohol consumption is a major cause of hepatitis, and even moderate drinking over time can silently harm the liver. A diet high in sugar, processed foods, and junk food accelerates liver damage. Additionally, stress weakens the immune system, making the liver more vulnerable to infections. Himalayan Siddhaa Akshar, Yoga and Spiritual Leader, Author, Columnist, and Founder of Akshar Yoga Kendraa, shares everything you need to know about hepatitis recovery. Steps to Protect Your Liver A. Balanced Diet The liver is the core of the body's detoxification system. Eating the right foods can help repair liver damage and reduce inflammation. Incorporate the following into your diet: Leafy greens like spinach and arugula help neutralize toxins. Cruciferous vegetables like broccoli sprouts and cauliflower boost liver enzymes. Healthy fats from walnuts, almonds, flaxseeds, and chia seeds support liver function. Antioxidant-rich foods such as blueberries and strawberries reduce inflammation. Curcumin in turmeric helps reduce liver damage and supports cell regeneration. Citrus fruits and whole grains help reduce liver fat. This pose opens the chest and improves circulation. Formation Lie down on your back. Keep your arms by your side, palms facing down. Inhale, engage your core, and lift your pelvis and legs up to a 90-degree angle. Engage your glutes, bend your elbows, and place your palms on your lower back for support. Hold the pose for 10 seconds. 2. Chakrasana (Wheel Pose) This pose stimulates the liver. Formation Lie on your back. Fold your knees and ensure your feet are firmly on the floor. Place your palms next to your ears, fingers pointing forward. Inhale and press into your palms and feet to lift your body into an arch. Let your head fall gently back and relax your neck. Hold for 10 seconds. 3. Paschimottanasana (Seated Forward Bend) To be practiced in Shant Gati (slow pace); calms the mind and relieves stress. Formation Begin in Dandasana (seated with legs extended). Extend your arms upward, keeping the spine erect. Exhale, bend forward, and grip your big toes with your fingers. Try to touch your knees with your nose. Hold for 5 seconds. 4. Mandukasana (Frog Pose) Stimulates the liver and improves digestion; also helps regulate diabetes. Formation Sit in Vajrasana. Make fists and place them on your abdomen. Exhale and bend forward. Hold for 30 seconds. Inhale and release gently. 5. Vajrasana (Thunderbolt Pose) Boosts liver function. Formation Begin by kneeling on the floor. Place your pelvis on your heels. Rest your palms on your knees and keep your back straight. 6. Dhanurasana (Bow Pose) Helps reduce stress. Formation Lie on your stomach with legs hip-width apart. Place your arms alongside your body. Exhale, bend your knees, and bring your heels close to your hips. Hold your ankles with your hands. Inhale and lift your thighs, chest, and head off the mat. Hold for 10 seconds. 7. Padahastasana (Standing Forward Bend Pose) Stimulates liver function. Formation Stand straight with feet together and arms at your sides. Inhale and raise your arms overhead. Exhale and bend forward. Try to touch your knees with your nose. top videos View all Hold for 10 seconds. Yoga offers a natural, powerful, and sustainable way to support liver health. By incorporating these yoga asanas into your daily routine along with a balanced diet, one can make significant progress in hepatitis recovery. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! tags : #InternationalDayofYoga Ashtanga Yoga Basic yoga exercises easy yoga asanas health benefits of yoga importance of yoga international yoga day lifestyle Liver health news18 Showsha Ways to keep liver healthy Location : New Delhi, India, India First Published: May 14, 2025, 10:10 IST News lifestyle » health-and-fitness 7 Yoga Asanas Beneficial for Hepatitis Recovery
