This is a yoga video featuring 15 poses that can help achieve a flat stomach. The video guides viewers through each pose, explaining how to perform them correctly and highlighting their benefits for overall health and toning the abdomen. The poses include Mountain Pose, Cobra Pose, Downward-Facing Dog, and others. Each pose is held for a specified time, ranging from 30 seconds to 1 minute, and the video encourages viewers to practice daily to see results.
Here are the key facts extracted from the text:
1. The document is about 15 yoga classes that can help achieve a flat tummy.
2. The first pose is the mountain pose, which is perfect for warming up.
3. The mountain pose improves blood circulation and prepares the body for training.
4. To do the mountain pose, stand with feet parallel, heels slightly apart, and big toes together.
5. Hold the mountain pose for 30 seconds.
6. The next pose is the cobra pose, which strengthens the spine, tightens the butt, and relieves stress.
7. To do the cobra pose, lie on the stomach, stretch arms on the floor, and lift the upper part of the body.
8. The cobra pose should be held for 30 seconds.
9. The third pose is the hair pose, which stretches the body, including the ankles, thighs, chest, and abdomen.
10. To do the hair pose, kneel down, create a backbend, and use hands to hold the heels.
11. The hair pose should be held for 1 minute.
12. The fourth pose is the downward-facing dog pose, which helps balance the body and works the abdomen.
13. To do the downward-facing dog pose, use hands and legs to lift the body, forming a 90-degree angle.
14. The next pose is the side plank pose, which stretches the belly, arms, and legs and improves balance.
15. To do the side plank pose, put feet together, lift the body, and take the arm towards the sky.
16. The side plank pose should be held for 30 seconds.
17. The sixth pose is the pincer pose, which stretches the spine, shoulders, and belly.
18. To do the pincer pose, sit and stretch the body towards the feet while hugging them with the hands.
19. The pincer pose should be held for 1 minute.
20. The seventh pose is the corpse pose, which is a relaxation posture that requires lying down on the back.
21. The corpse pose should be held for 1 minute.
22. The eighth pose is the triangle pose, which strengthens abdominal muscles, longs legs, knees, chest, shoulders, and ankles.
23. To do the triangle pose, kneel in a prayer position, rest the body on one knee, and stretch the other leg.
24. The ninth pose is the plank pose, which strengthens the arms, legs, and abdominal muscles.
25. To do the plank pose, lie on the stomach, lift the body on straight arms, and balance on toes.
26. The tenth pose is the boat pose, which works the abdominal muscles, improves digestion, and relieves stress.
27. To do the boat pose, lie on the back, lift the legs and body, and stretch the arms.
28. The eleventh pose is the downward-facing dog pose with a leg lift, which helps balance the body and strengthens the abdomen.
29. To do the downward-facing dog pose with a leg lift, lift one leg and then the other, holding for 30 seconds each.
30. The twelfth pose is the tree pose, which strengthens abdominal muscles and is good for meditation.
31. To do the tree pose, stand and place one foot on the inside of the other thigh, with arms in a prayer position.
32. The thirteenth pose is the bow pose, which strengthens the abdomen and tones the muscles.
33. To do the bow pose, lift both hands and feet, and hold the top for 30 seconds.
34. The fourteenth pose is the cow pose, which makes the abdomen work harder to balance the body.
35. To do the cow pose, kneel on the mat, place the weight on the arms, and push the spine down.
36. The final pose is the table pose, which makes the abdomen work harder to balance the body.
37. To do the table pose, sit on the floor, place arms behind the back, and lift the body, forming a straight line.
Note that these facts are based on the provided text and may not be comprehensive or accurate in the context of yoga practices.