Top 5 Yoga Poses To Reduce Stubborn Belly Fat For Good
Stomach fat can be one of the most difficult and stubborn areas of your body to burn off. Most of the times, a big fat tummy is the first thing people notice when they observe you. Therefore having belly fat can make you very self-conscious, and it will affect your quality of life. The abdominal fat, in fact, is closely linked to heart diseases, type 2 diabetes, insulin resistance, and even some forms of cancer. Getting rid of belly fat is important because it is one of the most dangerous places in the body to keep the fat.
There are plenty of yoga asanas and exercises that help in reducing belly fat. Among them, the following five are most effective and can be practiced by any healthy person. But it is important to understand that in order to eliminate the belly fat, it is necessary to focus on nutrition as this is as much as 70 percent of the result.
You should practice these yoga poses to reduce belly fat almost every day to get fast and best results.
Is Kapalbhati Good For Belly Fat
Kapalbhati breathing technique is a good addition to your yoga routine and might be effective for toning your belly and burning fat.
Kapalbhati involves strong forceful contractions of the abdominal muscles on an exhale. It requires a good amount of muscular control and strength to perform these contractions fast and precisely.
Theres also some evidence that yoga breathing pranayama stimulates the vagus nerve that impacts our digestive health, including metabolic rate, hunger/fullness sensations, the secretion of digestive enzymes. Thus, practicing yoga breathing including Kapalbhati might also be beneficial to reduce gut issues such as bloating and promote weight loss.
Wondering how to start yoga if youre overweight? Heres everything you need to know about starting yoga with a plus-sized body.
The Best Way To Develop A Regular Practice For A Healthy Body
Yoga should be practiced regularly to get the benefits. However, your practice on needs to be 20 minutes or so 2 to 3 times per week.
Try a few routines out to see what works best for you. I follow Yoga With Adriene on You Tube as I find her down to earth style suits me. Play around and find one you like and stick to that until you have mastered it.
Then try incorporating a few more moves to expand. If your feeling adventurous Adriene has a 30 day challenge for beginners which will give you a good understanding of yoga and improve your fitness as well.
The strength and fitness that comes from regular yoga is something that sneaks up on you. One day you just notice that you can do something that would have seemed impossible when you started.
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Warrior Pose Or Virabhadrasana
Avoid practising this yoga if you have any spinal ailments, heart conditions or high blood pressure, or knee pain as it is an arduous exercise.Traditionally there are 3 variations of Virabhadrasana. For the first, start with standing straight with feet four to five feet apart. Raise arms above your head and join palms. As you exhale, turn right foot 90 degree outwards turn left foot 45-60 degree inwards, to the right. Keep the right heel aligned with the left wheel arch. Next, rotate torso to the right while keeping arms straight. As you exhale, bend your right knee bringing the thigh parallel and shin perpendicular to the floor. Keep left leg stretched out and the knee tightened throughout. Bend face back to look at the joined palms. Hold the position for about 10-30 seconds, taking long, deep breaths. Return to starting position and repeat steps on the other side.
Tip:Avoid holding the pose for too long or you could end up straining or injuring muscles.
Chair Pose Or Utkatasana
This is a standing yoga posture that helps stimulate the circulatory and metabolic systems, thereby aiding fat loss. The chair pose helps tone the entire body, particularly working the hips, thighs, and buttocks.
Stand with your feet slightly apart. Inhale and raise arms straight overhead with palms facing in and with triceps next to ears. Exhale and bend the knees while pushing the butt back slowly lower yourself towards the floor as you would when sitting in a chair. Let the torso lean naturally forward over the thighs. Keep shoulders down and back. Continue inhaling and exhaling deeply. Hold the position for five breaths and return to starting position.
To make this harder, hold the position and lower arms to chest level as you lower your legs instead of keeping them straight overhead. Bring hands together as if joined in prayer, and twist the upper body towards the right, bringing the left elbow to rest on the right thigh. Keeping the abs tight, continue inhaling and exhaling deeply. Hold the position for five breaths inhale and return to start by straightening knees. Repeat while switching sides.
Tip: Progress to the harder chair pose gradually to work your obliques, shoulders, and upper back muscles.
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Beneficial Tips For Yoga Poses For Belly Fat
Experts say you should not follow just one regime and focus on one area. It is more likely your stomach can stick out if you sit for a long period. Most of the people nowadays keep sitting in one position. You can practice back bending for this. Also, you need to open your chest wide from time to time and take deep breaths.
The Best Power Yoga Poses For Weight Loss Include The Following:
- Pawanmuktasana or the Wind releasing pose help you drop those extra fat from the stomach and the stomach region.
- Trikonasana or the Intense side stretch pose helps to reduce the fat from the sides. It raises your heartbeat and burns calories.
- Dhanurasana or the Bow pose helps you drop the excess fat from the arms and legs. It is very helpful to tone your body.
- Garudasana or the Eagle pose is a perfect weight loss choice for those who want thinner thighs, legs, arms, and hands.
- Eka Pada Adho Mukha Svanasana or One-legged downward facing dog- when combined with breathing, helps you tone your arms, hands, legs, thighs, and your abdominal muscles.
- Bhujangasana or the Cobra pose is a great choice if you want to solidify your buttocks and to tone your abdominal muscles.
- Navasana or the boat pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.
- Savasana or Corpse pose is the most important pose to end your Power Yoga workout session. Savasana helps your muscles relax and prevents muscle damage.
There are several other Power Yoga asanas that are very important for weight loss such as the Uttanpadasana or the Raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated forward bend among others. Power Yoga is considered an appropriate intervention for weight loss and to prevent obesity.
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Ardha Halasana Yoga Position Or Half Plough Pose
This pose in yoga is important for those who also want to build up their abs. Moreover, this position helps in healing signs of stomach disorder. It improves appetite and digestion. All you have to do is to lift one leg and gently pull your leg down from the knee. Lift it for some time and repeat the process for another leg. It will also tone your thigh.
What Is Power Yoga And How Does It Differ To General Yoga
Power yoga has evolved from Ashtanga Yoga and is still based around the traditional movements. It is a more robust athletic style of yoga exercise with a far more aerobic quality that gets your heart rate up. Strength training and aeorobic training in one session is a popular way to keep fit.
Often it is set to music. It is a popular contemporary style that is practised in classes for people who enjoy all the principles of yoga with the added benefit of extra fitness.
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Yoga Tips To Reduce Lower Belly Fats
Busy lifestyle, unhealthy eating routines, lack of exercise, and unchecked stress levels are primary causes for the increase in the waistline.
There are no shortcuts. You need a sattvic balanced diet, healthy routines, recreation and regular exercise to reduce belly fats to a large extent. Try to balance these four fundamental aspects of good health.
Yoga is a holistic solution to providing complete care. Some quick yoga tips and tricks to reduce the lower belly fats.
Ahar or Diet
Its the rainy season so avoid eating outside and unhygienic foods. Diseases such as dysentery, common cold and cough, asthma, arthritis, nasal infections, digestion problems and skin allergies are common during monsoon season.
- Eat more of whole grains, barley, pulses soups, curd, buttermilk, citrus fruits, honey etc.
- Increase intake of Ginger, fennel seeds and black pepper to improve digestion naturally through foods
- Increase the uptake of fibre in your daily diet.
- Green leafy vegetables to avoid or clean them properly before use because they tend to contain more muck, dirt and soil than usual. Boil or steam the green leafy vegetables before consumption.
- Dont consume frozen foods, ice-creams, fast foods, refined, roadside pakodas and processed foods.
- Most important eat on time with complete awareness.
Vihar or Recreation
/8navasana Or Boat Pose
Step 1: Sit down on the mat with your knees bent and your feet placed firmly on the floor. Rest your palms by your side.
Step 2: Lift your feet slightly off the floor to bring your shin parallel to the floor. Rest your body weight on your butt.
Step 3: Lean your upper body slightly towards the backward, keeping your spine erect.
Step 4: Hold your torso upright so that it makes a ‘V’ shape with the legs.
Step 4: Flex your shoulder muscles and extend your arms in front of you in a way that it comes parallel to the floor with your palms facing downwards.
Step 5: Engage your core muscle and pause for a few breaths.
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Yoga And Better Sleep
Practicing yoga can help improve the quality of your sleep. You may find that youre able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between 6 and 9 hours each night.
Quality sleep is often associated with weight loss. A 2018 study found that people who had restricted sleep 5 times per week lost less fat than the group that followed their normal sleeping patterns. Both groups were limiting the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss.
Yoga nidra is a form of guided relaxation that may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga nidra, which may help you develop weight loss goals.
A small 2018 study found that healthcare workers who did yoga nidra for 8 weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.
Their levels of sleepiness werent significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.
Create A Healthy Lifestyle
Yoga is more than just the static poses you do in class, known as asanas. The ideas of yoga encompass so much more than the physical practice. Yoga inspires you to practice an overall healthier lifestyle, one focused on becoming an amazing version of you.
If trimming your waistline and reducing belly fat is part of that, yoga can be a great help! I suggest picking out a book of inspirational quotes. My favorite is called Yoga Gems. I read one quote every morning and it keeps my mind, body, and soul inspired to become a better me.
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How To Lose Belly Fat Fast
If you want to lose excess belly fat from your abdominal region then do some yoga poses. Yoga is an art that contains a lot of answers to our problems. We know that prevention is better than cure, and yoga is the best way to do it. You can practice yoga regularly for reducing body fat. You can also improve your immunity with it. One of the most essential benefits includes body stretching and strengthening.
Many people are becoming aware of their advantages and are looking forward to engaging in healthful techniques. Practicing yoga on a regular basis can significantly improve your health.
Can You Lose Belly Fat With Yoga
Yes, research shows that yoga can help you burn fat, lose weight, and get more muscle definition.
Physically intensive yoga styles such as Ashtanga, Vinyasa, and Power will help you burn calories and build muscle mass to burn even more calories while youre not working out.
Yoga is also an effective way to reduce stress, which is an important player in how and where our bodies stores fat. Researchers assume that high cortisol levels are responsible for the increased belly fat which just doesnt want to go away.
Interestingly, you dont necessarily need to sweat it out on your mat to tone your belly. One study has also shown that Restorative yoga, where the focus is placed on relaxation and breathing rather than physical postures, has helped overweight women to shed weight, including belly fat.
Lastly, yoga increases mindfulness and body awareness. This, in turn, can help you understand your bodys cues better and respond to those cues accordingly, reducing the incidence of binge-eating or mindless snacking.
To be successful in losing weight and reducing belly fat, you must supplement your yoga routine with significant work in your kitchen. Diet is key to losing weight and burning fat, especially abdominal fat that is often the last one to melt.
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Yoga Asanas That Helps In Reducing Belly Fat
Fat stored in the belly has the dangers of various diseases like diabetes, heart disease, and cancer. Hence, you should consider practicingyoga to reduce belly fat regularly.
Standing Yoga Pose: This yoga pose is known as the warrior pose which strengthens the abdominal and upper body. The forward bend and the bridge are also one of the most common poses that can help you tone the abdominal muscles. These poses strengthen the trunk muscles which are vital to support your lower back and your head. Also, the strengthening of the upper body muscles helps to tone the abs.
Surya Namaskar: Whether you want to try yoga to lose belly fat, yoga to lose weight or strengthen your overall body. Surya Namaskar is the right choice. It is a sequence of 12 powerful yoga poses. It is not only a great cardiovascular workout but can also have an immensely positive impact on your body and mind. This Asana is practiced in order to improve strength of your stomach muscles. It is also good for toning your thighs and for toning your back.
Trikonasana : This is the best yoga to lose weight and belly fat but you have to be very careful while you perform this asana. In this pose, you have to twist your upper body so that both the legs are stretched outwards. You have to keep a proper balance in order to perform this pose properly. There are two types of versions of this pose the internal and the external method.
/8dhanurasana Or Bow Pose
Step 1: Lie on your stomach with your feet hip-width apart and arms by your side.
Step 2: Bend your knees upwards and take your heel towards your butt.
Step 3: Hold the ankles of both legs with your hands.
Step 4: Inhale and lift your chest and legs off the ground.
Step 5: Keep your face straight, pull your legs as much as you can. Your body should be tight like a bow.
Step 4: Pause for 4-5 breaths, then come to the starting position.
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Downward Dog Pose Or Adho Mukha Svanasana
Holding this pose actively engages your core, making it a great yoga to reduce belly fat, and strengthen and tone the abdominals.Get on your hands and knees, setting knees directly below hips and hands slightly ahead of shoulders. Spread palms and index fingers, and keep toes turned under. As you exhale, keep knees slightly bent and lift them up from the floor. Lengthen the tailbone and lightly press it towards the pubis. Push thighs back and stretch heels towards the floor. Straighten knees but do not lock them. Firm the outer thighs and outer arms, and press palms actively into the floor. Keep shoulder blades firm and draw them toward the tailbone. Keep your head between the upper arms. Hold this pose for one to three minutes exhale and bend knees to the floor and come to rest in Child’s pose.
Yoga Asanas For Weight Loss
Yoga does not always result in weight loss immediately as these poses are simple. These Yoga poses focus mostly on building body flexibility, improving concentration, and building your muscle tone. Once your body gets used to these asanas, you will begin to practice Yoga asanas for weight loss.
Some of the Yoga asanas and yoga tips for weight loss are as given below.
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