Asanas to get rid of a double chin

These exercises should be practised with intensity, but be careful that your neck does not get strained in the process. A simple head rotation will bring you back to a state of ease.

Caution: People with severe lower backache and stiff knee-joints should avoid these asanas.

Exercise 1

• Sit with your legs stretched out and back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of bent leg, close to the groin
• Take both arms behind, grasp one wrist with the other hand and pull it down as you lift your chest and drop your head back
• Hold the position for 10-20 seconds Slowly resume the starting position.

Exercise 2

• Lie flat on your stomach with both the legs together, arms beside the body and chin on the floor
• Bend both your knees
• Reach for your toes or ankles and grip them firmly Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards
• Hold the position for 10-20 seconds
• Exhale and slowly release the legs.

Exercise 3

• Lie flat on your back, bend your knees and place your feet near the hips
• Place your palms underneath your shoulders with your fingers pointing towards your shoulders
• Raise your hips, arch your back while shifting your weight onto your hands
• Pushing up, raise your head and upper body as much as you can
• Hold the position for 10-30 seconds, breathing normally
• Slowly lower your hips, straighten your legs and bring arms down by the side.

Exercise 4

• Bend your right leg to bring your knee in front of the body and stretch the other leg behind
• Place your palms in front and place your front heel away from the groin
• Inhale slowly, arch your upper body backwards and drop the head back, looking up
• Hold the position for 20-30 seconds
• Repeat with other leg.