字幕表 動画を再生する 英語字幕をプリント That protruding belly is not only unsightly, it’s extremely unhealthy! You’d do anything to get rid of it but how? Join us, as our yoga expert Dr. K.J. Johnson teaches us simple and effective yoga positions to get rid of belly fat and get that elusive flat stomach. Steps for ardha merudandasana (half bear) Step 1 Start by lying on your back. Step 2 Now, inhale and raise your right leg to 90 degrees. Step 3 Fold your right knee and as you exhale, lift your lower back, touching the knee with your chin Step 4 Inhale, stretch out your leg and torso. Step 5 Exhale, lift up and let your knee touch your chin again. Step 6 Inhale, relax your torso and exhale as you relax your leg. Step 7 Repeat the steps with your left leg. Steps for ardha pavanamuktasana (wind removing pose) Step 1 Start by lying on your back Step 2 Inhale, raise both legs to 90 degrees. Step 3 Fold the knees, exhale and bring the legs forward, hugging them and letting your chin touch the knee. Momentarily hold your breath. Step 4 Gently start rocking, forward and backward. Step 5 As you gain momentum, start rolling to either side. This asana is extremely effective on the abdominal muscle. Steps for naukasana (boat pose) Step 1 Start by lying on your back with your feet together and your arms stretched out above your head. Step 2 Now, exhale. Lift your arms and legs simultaneously. Step 3 Tighten the stomach muscles and hold this posture for a few seconds. Step 4 Now, inhale and relax. Step 5 Exhale deeply through the mouth and repeat.