睡前10分鐘就有效，「5種瑜珈動作」超強燃脂力，讓「腰內肉」從此片甲不留。
瘦身過程最難克服的就是腹部贅肉了，它可以說是人體中最頑固的脂肪。然而，透過瑜珈姿勢的鍛練，可以提高新陳代謝，增強自己的核心肌群，對於消除腹部脂肪很有幫助。以下五個瑜珈姿勢專門針對核心肌群：
1.眼鏡蛇姿勢(Bhujang)
眼鏡蛇式可增強腹肌、消除腰部贅肉，並可鍛鍊上半部的肌群，消除背部痠痛。
(source: davidwolfe)
1.採趴臥的姿勢，雙腿向後伸直，用手掌支撐地面，與肩同寬
2.腳趾和下巴輕觸地面
3.慢慢吸氣，向上抬起胸部，同時向後彎曲軀幹
4.保持姿勢15-30秒
5.慢慢呼氣，回到起始位置
6.休息15秒，重覆5次
(註：孕婦或有胃潰瘍、疝氣或背部受傷者不可練習這個姿勢)
2.弓式(Dhanurasana)
弓式可加強核心，收縮腹部，刺激消化系統防止便秘，同時舒展身體。
(source: davidwolfe)
2.膝蓋向後彎曲，雙手繞到後背試著觸摸自己的腳踝或腳部，並保持這個姿勢
3.吸氣，慢慢抬頭，彎曲向後，儘量將腿抬高
4.保持這個姿勢15-30秒鐘，維持呼吸制常
5.呼氣，回到起始位置，休息15秒，練習5次
3.浮式(Naukasana)
這個姿勢可以消除腹部脂肪，並加強腿部和背部的肌肉：
(source: davidwolfe)
1.平躺，雙腳併攏伸直，雙手放在身體兩側
2.吸氣，抬起雙腳，保持腳部肌肉直立
3.伸展你的腿部和腳趾，儘量將腿抬高，不可彎曲膝蓋
4.試著用雙手去碰觸腳趾，讓身體呈現45度角
5.保持呼吸，維持這個姿勢至少15秒
6.放鬆，並吐氣
7.休息15秒鐘，練習5次
4.棒式(Kumbhakasana)
簡單而有效的姿勢，能燃燒腹部脂肪，加強肩膀、手臂、背部、大腿和臀部肌肉
(source: davidwolfe)
1.採取趴臥姿勢，雙腿伸直，雙手放在身體兩側
2.吸氣，伸直雙腳，用腳趾及手掌撐起身體
3.伸展軀幹，背部、臀部須成一直線
4.收縮腹部肌肉
5.維持姿勢，雙手手指張開，保持15-30秒，
6.吐氣，膝蓋放鬆，休息15秒，練習5次
5.排氣式（Pavanamukthasana）
這個動作可以幫助調理腹肌，大腿、臀部，減輕腰背疼痛，也能調節身體酸鹼值，增強代謝，並促進腸胃健康。
(source: davidwolfe)
1.平躺，伸展雙腳，雙手放在兩側
2.雙腳腳跟併攏，吸氣，膝蓋彎曲，慢慢抬至胸口的高度
3.壓緊大腿，增加對腹部的刺激
4.雙手環抱膝蓋下方，深呼吸，保持這個姿勢60-90秒
5.吐氣，同時放鬆膝蓋和雙手
6.休息15秒，重複練習5次
(source: davidwolfe, sarvyoga)
原文出處：davidwolfe
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