Reduce Belly fat with Yoga
Yoga means the union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.
Naukasana (Boat Pose): – The name Naukasana comes from the Sanskrit words “Nauka” which means “boat” and meaning of Asana is “Posture” or “seat”. So this asana is called as Naukasana. This boat pose is beneficial to cure many physical disorders. Basically, Naukasana helps to strengthen the lungs, liver, and pancreas. Helps to increases the circulation of blood and maintain the sugar level. This exercise is very good for toning the organs in the abdomen, removing belly fat and strengthening the Abs muscles.
Steps to do:
- Lie flat on your back on the yoga mat with your toes facing the ceiling. Your palms must be resting flat on the ground on either side of your body.
- Take a deep breath inside. You must now lift your head, chest, and legs off the ground and while doing this you have to exhale.
- Stretch your arms towards your legs so that they are parallel to the ground. Keep your fingers also stretched out like your toes.
- You need to gaze at your feet and hold this position for about 30 seconds initially. You will feel the contraction of the abdominal muscles. You can breathe normally in this pose.
- Once you become familiar with this pose you can extend the duration to 60 seconds or even more. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply.
You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. You can take a 15 to 20-second break after each repetition.
Padahastasana (Standing Forward Bend): – Padahasta asana means the ‘hand to foot pose’. The Hands to Feet Pose or Pada Hastasana gives many benefits – trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. Padahastasana or the Hand Under Foot pose is a ‘forward bend asana’. This pose requires a considerable amount of flexibility in the back, abdomen, and legs which are why it is not considered to be one of the best yoga poses for beginners. However, this does not mean that yoga beginners cannot do this pose, it simply means that you need to have some level of physical fitness before you attempt this asana.
Steps to do:
This is a complete exercise for your abdominal muscles. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen. This is especially powerful in removing belly fat.
- First, you have to stand in Tadasana with hands close to your body and feet together.
- Keep your spine erect
- Inhale deeply and lift the hands upwards
- Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees.
- Try to touch the floor with your palms facing the floor. Make sure that you do not bend your knees. Beginners can start with touching their ankles or toes.
- Hold your breath and tuck the tummy in. Try to remain in this position for one minute
- Exhale and slowly lift to body back to the original position.
You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions.
Paschimottanasana (Seated Forward Bend): – Paschimottanasana is a very simple asana. It is one of the best asanas which helps to get recovery from diabetes.Apart from providing a reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles. This is a good yoga posture for people suffering from digestive disorders.
Steps to do:
- Sit straight on the floor with your legs folded, one over the other as in Padmasana.
- Stretch out your legs to the front. Your toes should be pointing to the ceiling.
- Inhale deeply and raise your hands above your head without bending the elbows.
- Exhaling, bend forward from the hip and bring your hands down to touch the toes. Your head should be bent to touch the knees. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
- When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
- Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Gradually increase the time to five minutes.
- Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.To get the best result, you need to repeat the asana at least 25 times. Start with 10 repetitions and slowly increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to stretch one leg at a time.
Pavanamuktasana (Wind Relieving Pose): – The Yoga pose name suggests, is excellent for releasing abdominal gas.
Steps to do:
- Lie down on your back with arms resting close to your body on either side.
- Bend your knees and keep your feet close together on the floor.
- Take a deep breath. As you exhale slowly bring the bent knees towards your chest. Your thighs will be applying pressure on your abdomen. Clasp your knees with hands to keep it in position.
- Inhale and as you exhale lift your head slowly and bring your chin near to the knees.
- Remain in this position for about one minute. Breathe deeply
- Exhale slowly and allow your head to rest on the floor. Release your knees and keep your feet on the ground. Bring the hands down and keep it on the side of the body.
- Let your body relax in Savasana.To reduce belly fat you need to repeat the pose for at least 10 times. Take 15-second intervals between the repetitions. The beginners can practice the above pose with a single leg at first.
Tadasana (Mountain Pose): This asana is the mother of all the asanas, from which the other asanas emerged. This asana must be done on an empty stomach. Tadasana makes your body ready for the other yoga poses by improving the blood circulation.
Steps to do:
- Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
- You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly.
- Strengthen the inner arches of your inner ankles as you lift them.
- Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubic such that it is closer to the navel.
- Look slightly upward. In the beginning, repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted. Before attempting the repetition always relax for 10 seconds.
Ushtrasana (Camel Pose): – Ushtrasana camel pose is an excellent yoga pose for a back problem, relaxing the mind, blood circulation, Reduce the fats on the stomach. It also gives strength to muscles.
Steps to do:
- Sit on knees and bend backward.
- Hold right ankles or heel with a right hand and left ankle or heel with the left hand.
- Now bend your neck and head backward as much as you can and push waist area slightly forward.
- Breathing should be normal for 6 to 10 seconds in this position.
- After 6 to 10 seconds return to the first position by bending forward. Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.
Uttanpadasana (Raised Foot Pose): – Uttanpadasana also known as the leg-raised-pose is one of the best yoga asanas you can do for your overall health. The asana helps strengthen and tone the muscles of your lower back, pelvis, stomach, abdomen and legs. It is also known to improve digestion and beat problems like constipation and gas due to indigestion. Uttanpadasana helps improve circulation and the functioning of your lymph nodes, bringing an end to bloating and water retention. It also helps improve your posture and gives a boost to the functioning of your heart, liver, and kidneys
Steps to do:
- Lie on your back on the yoga mat with stretched out legs and heels touching each other.
- Hands have to be placed on either side of the body with the palms resting on the ground.
- Take a deep breath and then exhale out slowly. Now tilt your backside slowly while moving your head backward so that it touches the floor. Make sure that your palms are in its original position.
- Now take a deep breath in and raise your legs from the floor at a 45-degree angle from the floor. Hold this pose for about 30 seconds. Breathe normally during this pose.
- Now, after 30 seconds, exhale deeply and lift your legs further up so that it is at right angles to the floor. Now hold this pose for 30 seconds and breathe normally.
- Inhale deeply and bring your legs back to the initial position that is resting it back on the floor mat.
Repeat this posture for 10 times initially and as soon as you come to terms with this pose, you can extend it to 30 times a day with a 15-second pause after each repetition.
Surya Namaskar (Sun Salutation):-
Surya Namaskar is best done early morning on an empty stomach. Surya namaskar improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. The sun salutation will help in the smooth running of your digestive system.
Step 1: Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Keep your feet together and breathe normally.
Step 2: Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.
Step 3: Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Bring your hands to the floor and keep them flat on either side of the feet.
Step 4: Now inhale and stretch your left leg backward and balance the leg on toes. The heels will be raised upwards and your left knee will be touching the floor. Bend the right leg and should touch your chest. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor.
Step 5: Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Your toes and hands will be touching the ground and your hip should be raised. Keep your head bent downwards.
Step 6: Inhale and lower your hips from the earlier position. Now rest your chin and chest on the floor and raise your hip a little bit. Now the eight parts of the body will be touching the floor. They are: chest, chin, two hands, two knees, and feet
Step 7: Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Bent the head in backward position and face the sky.
Step 8 Exhale and repeat the movement in step 5.
Step 9: Inhale and repeat the step by keeping the right leg backward.
Step 10: Exhale and repeat the step 3
Step 11: Inhale and perform the movement in step 2
Step 12: Keep the feet together and bring back the hands in namaskar position breathing normally.
The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps. It is ideal to perform 12 rounds to get best results. However, you need to start with 5-5 rounds and gradually increase the round over time. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions.)