- But Here I Shall Give You A List Of The Asanas And Exercises That Will Help You To Get A Perfect Zero Figure:
- 1. Downward Dog Pose
- 2. Standing Tree Pose
- 3. Forward Bend With Palm On The Ground
- 4. Jumping Squats
- 5. Single Leg Squat
- 6. Reversed Triangle Pose (Parivrtta Trikonasana)
- 7. Locust Pose (Salabhasana)
- 8. Virabhadrasana
- 9. Reverse Warrior
- 10. Triangle Pose (Trikonasana)
- 11. Elbow Plank
- 12. U-boat
- 13. 90 Degree Static Press
- 14. Camel Pose
- 15. Walking Lunges
- 16. Savasana
Size zero figure means getting a body that is completely fat free and a body with the following stats: 31 inches bust size, 23 inches waist and 32 inches hip size. The desire for getting a zero size figure had become a trend after seeing Bollywood actress Kareena Kapoor having the same. Now, for getting this kind of figure, one has to undergo a strict diet plan that would involve no extra calorie intake with at least 2 hours of exercise a day. This kind of crash diet sometimes may leave a person to fall sick if the right kind of diet and food is not followed.
But Here I Shall Give You A List Of The Asanas And Exercises That Will Help You To Get A Perfect Zero Figure:
1. Downward Dog Pose
In this asana, one needs to get in a ‘V’ position by getting down on all four hands and legs flat on the ground. Feet should be at hip width apart and the head hung down.
2. Standing Tree Pose
Stand straight with feet next to one another and arms on the side. Place your left sole on the right calf. Fold hands in a namaskar or prayer position close to the chest. Hold this pose for 10 seconds. Repeat the same for the other leg too.
3. Forward Bend With Palm On The Ground
Inhale and raise your hands up and then slowly bend forwards and exhale. Touch your palm to the ground and hold breath while in this position. Inhale and slowly rise up. Do this 10 times.
4. Jumping Squats
Stand straight with feet spread at hips width and arms by the side. Bend the knees to come to a squat position but not beyond the toes. Now, jump as high as you can and try as if you are attempting to touch the ceiling. Do this for 20 – 25 times.
5. Single Leg Squat
Keep a stability ball at a meter distance away from you, facing it backwards, keeping the feet at hips width and arms by the side. Now, place the arms on the hips and bend one knee making one leg go backwards to the rest the foot of the bent leg on the ball. Bring the front thigh parallel to the floor, by bending the knees and lowering the hips. Raise the body to the starting position and do this for 15-20 times.
6. Reversed Triangle Pose (Parivrtta Trikonasana)
Stand with feet at hip distance apart and arms at the sides. Turn your right foot at 90 degrees so that the toes are pointing at the top of the mat. The center of the right kneecap should be aligned with the center of the right ankle. Bring your hands to the hips and square your hips forward and raise your left arm to the ceiling. Exhale and hinge forward from your hips and place your left hand to the outside of your right foot as you open your torso to the right. Inhale and lengthen the spine again. Exhale and roll the right shoulder back and extend the right arm straight toward the ceiling. Turn your head to gaze at your right thumb. Press down firmly through the back of your heel. Hold the pose for 1 minute and repeat the same for the other side.
7. Locust Pose (Salabhasana)
Lie on your belly and arms on the sides of your torso. Turn the big toes toward each other to inwardly rotate the thighs and firm the buttocks. Exhale and lift your legs, arms, head and upper torso away from the floor. Raise your arms parallel to the floor. You will be resting on lower ribs, pelvis and belly. Push your upper torso toward the ceiling. Gaze forward and keep the base of the skull lifted and back of the neck long. Stay this way for 30 seconds and then release with exhalation. Rest for a few seconds and repeat for 1or 2 times more.
Place the left foot backward and turn the toes to a 45 degree angle. Bend the right knee over the right ankle. For getting stability in this posture, lengthen or widen your stance according to your need. Point your hips forward, inhale deeply and bring the arms over your head. You may close your palms or keep it separated at shoulder’s distance.
9. Reverse Warrior
Bring your left hand down to rest on the left leg. As you inhale raise your right arm towards the ceiling and spread your fingers. Bend your right knee and keep your feet and legs firm to the ground. Make the hips sink towards the floor and relax the shoulders. Breathe and hold this pose for some seconds. Repeat on the other side.
10. Triangle Pose (Trikonasana)
Stand straight with feet wide apart. Turn the right foot out in 90 degrees angle and left foot in by 15 degrees. Align the center of your right heel with the centre of arch of the left foot. Inhale deeply and as you exhale bend your body to the right downward from the hips, keeping the waist straight, left hand in the air and right hand touching the floor. Both the arms should be in a straight line so that the pelvis and chest are wide open. Stretch maximum and be steady. As you inhale, bring the arms down to your side and straighten your feet. Repeat the same for the other side.
11. Elbow Plank
With the hands clasped, bring yourself in the plank position with legs slightly stretched wider than the hips. Lift the hips up slightly and try bringing the left foot towards the hands. Do this with the right leg also and alternately with each leg. To come back to the original plank position, slowly come out by walking backwards. Take larger steps in to raise the hips higher. Do this in a 5 to 10 set with 10 reps in each.
Sit with bent knees and feet flat on the ground. Keep the palms flat on the mat, lean back and make the body go up by resting them on the elbows. Tighten the abs and lift the legs in a 90 degree angle with the toes pointed. Keep the hips on the ground and bring the legs to the left. Now lower the legs maintaining the 90 degree angle and bring the legs to the right. Do this pose as if you are tracing a ‘U’ with the knees. Do this for at least 20 times.
13. 90 Degree Static Press
Lie down on the mat with your face upwards and knees and hips bent at 90 degrees. Stretch the arms and press the palms on top of the thighs. Inhale and as you exhale press the abs inside, raise yourself up by pushing the thighs into the hands. Hold this pose for a minute and release. Do this for 3 sets in 10 repetitions. You can also lift the head and shoulders up while exhaling as you press the thighs and palms together.
14. Camel Pose
Kneel down on the yoga mat with the knees in line with the shoulders and the soles of the feet facing the ceiling. Arch your back and place the hands on the feet with the palms touching the soles or the heels. Stay in this pose for 40- 50 seconds and then return to the original position slowly.
15. Walking Lunges
Stand with feet together and hands on hips. Take a large step forward and bend so as to keep both the knees at 90 degrees. Push through the heel of the front leg and return to standing position. Repeat on opposite side and do 1-3 sets of 10-20 reps.
Lie on your mat with eyes closed, arms by the side and palm facing up with ankles falling outward. Take deep breaths and stay in this position for a minimum of 5 minutes.
So, get going with these asanas to get the perfect zero figure that will make you feel proud and flattered when you get compliments for it from all around.