5 Best Yoga Poses To Burn Belly FatBy Himanshu JoshiYoga, Yoga Teacher Trainingbest yoga school, how to do yoga, learn yoga, yoga
Do you wish to get rid of that pot belly that you notice everytime you look at the mirror ?
A tedious lifestyle, junk food, no time for exercise and high levels of stress trigger the pot belly! And your increasing abdomen size brings with it increased levels of risk.
Feel the difference with these 5 yoga poses to burn belly fat:
The mountain pose or tadasana is a warm up pose which helps in the improvement of blood circulation and prepares the body for other poses.
How to perform Tadasana:
- Keeping your feet flat, stand with heels spread out a little.
- The hands are to be stretched to the front while the palms have to be brought nearer to each other. Breathe in and elongate your spin.
- Try lifting the ankles as you stretch and stand up resting on the toes.Gaze towards the ceiling. Inhale and exhale. Keep this pose on hold for a duration between 20 to 30 seconds and breathe in. As you exhale, just relax slowly and then put your feet again on the floor.
- This should be repeated for a minimum of 10 times and the time is to be slowly increased.
Caution: This pose is to be avoided by people suffering from insomnia, headache or low blood pressure.
Paschimottanasana (Intense Stretch of the west Pose)
The core of the solar plexus, is stimulated by the Paschimottanasana or ‘ seated forward bend’. For those who have disorders of digestion, this particular asana works well.
How to perform Paschimottanasana
- The asana is to be performed while sitting on the floor and legs should be in front.
- The spine is to be kept erect, breathe in and your hands have to be stretched above the head, keeping in mind not to bend the elbows? Gradually approach forward as you try touching the toes, and on being able to do so, hold and try to pull them towards the back till your hamstrings elongate. Inhale, and embrace the tummy in.
- This position can be attempted to be retained for a duration of 60 to 90 seconds.
Caution: Those with abdominal surgery, diarrhoea and asthma, and slip disc disorders should not attempt this.
Pavanamuktasana or the “wind relieving pose” helps to alleviate gastric related disorders that include constipation and indigestion.
How to perform Pavanamuktasana
- This asana is performed lying down with the face in upward direction, the arms being on each side while the feet is to be stretched out and the heels should touch each other.
- The knees should be bent. Inhale. While breathing out, your bent knees should be brought in the direction of the chest and the arms being wrapped around it.
- Breathe in again and as you breathe out, the head is to be lifted to allow the knees to be touched by the chin. This position is to be kept on hold for a duration between 60 to 90 seconds and breathing to be continuous. Breathe out. Now gradually get back to your original position and relax.
- This asana is to be repeated for a minimum of 7 to 10 times with interval of 15 seconds.
Caution: This pose should not be attempted by pregnant women, or those with spinal issues, heart problems and blood pressure.
Your abdomen can get a good stretch with the Bhujangasana or the ‘cobra pose.’ Practice this asana regularly to strengthen your back muscles and those who have problems of postpartum back pain can try out this asana.
How to perform Bhujangasana
- This asana is performed while lying down with the chest faced down, the legs kept a little spaced out and the toes touched to the floor. The hands are to be kept on the sides of the body and palms should be faced towards the floor.
- The palms are brought below the shoulders. Breathe in deeply. The chest and head is lifted gradually off the floor. Your gaze should be fixated to the ceiling. The pubis is to be tucked towards the navel while keeping the buttocks firm.
- This position is to be held for a duration between 15 to 30 seconds, with normal breathing pattern. Breathe in and lower yourself gradually. Breathe out. Relax. After relaxing for fifteen seconds, the second set can be commenced.
- This asana is to be performed for a minimum of 10 times for a start and then with the increase in time, you could increase the count to 30 times .
Caution: You can bend backwards only to the extent of the time that you are comfortable enough , i.e if any discomfort is felt, you should stop then and there. This asana is strictly forbidden for pregnant women or those suffering from carpal tunnel syndrome and back injury.
Steps to perform Balasana :
- While sitting on the knees, keep your heels spaced out. The buttocks should nearly touch the floor.The Hands should be kept on the knees with an erect spine.
- Breathe in. The arms are to be gradually stretched upwards. Breathe out. Now gradually bend forward. Your palms and forehead should touch the floor.
- Stay in this position for a while. Keep the breathing normal with the tummy folded in.
- Breath in and gradually come up. Breathe out. Relax back to the original pose.
Caution: This pose is not to be performed by pregnant women.
If you are on the lookout for any shortcuts that can let you let go of abdominal fat , then it’s no avail. However, a proper diet followed by a disciplined fitness regimen can help in the reduction of belly fat to quite a great extent. And for those who would not prefer the gym, yoga can be added to their priority list. This great form of ancient art is said to reduce abdominal fat while also rejuvenating the mind and body.
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