There are several benefits to doing yoga but perhaps one that isn’t often highlighted is how this ancient technique can help you lose weight, and also tone and strengthen specific body parts like help you lose belly fat.
Certain yoga postures directly target belly fat and help build core strength too. Breathing exercise like kapalbhati, combined with some posture holding practices, can help trim your waistline.
Some asanas that target belly fat include:
Navkasana (boat pose)
Lie on your back, with your feet together and arms by your side; inhaling, lift both your hands up above your head. As you exhale, in a slow, simultaneous move, lift your legs and upper body off the floor, while keeping your arms parallel to the floor, along your lifted legs. Your entire body should be balancing on your buttocks as your abdominal muscles contract. Hold this posture for 15-20 seconds and repeat 3-5 times.
Uthidapadasana (90 degree leg raise)
Lie down on your back with your feet together and arms beside your thighs; first inhale deep, and as you exhale, lift both legs to a 90 degree angle, perpendicular to the floor. Hold for 15-20 seconds and repeat 5-7 times.
Variations with leg raise at 60, 45 and 30 degrees can be practiced in a similar manner.
Chaturangadandasana (plank pose)
Sit in Vajrasana (on your heels, knees bent). Slowly bending forward, place your palms on the mat and stretch your legs, straightening your knees while keeping your body weight on your toes. Your heels and toes should be together, palms at shoulder width distance. Your entire body weight needs to be on your palms and toes. Make sure your shoulders are exactly above the wrist joint (your entire arm should be perpendicular to the floor) while your back, hips and legs are leveled to resemble a plank. Hold for 15-20 seconds, and repeat 5-7 times.
Note: Holding time of any posture can be increased or decreased depending on individual capacity.
To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.
Written by Rachana Verma
A healthy body leads to healthy mind, says Rachana Verma and she speaks from experience. From a family where everyone practiced yoga, she was initiated at a young age. I have seen and experienced how yoga impacts one’s health and lifestyle, and that’s why I decided to pursue it as a career, she says.
Keen to study yoga at a “broader and deeper level”, Rachana pursued a Bachelor’s degree in Naturopathy & Yogic Sciences from Rajiv Gandhi University of Health Sciences, Bangalore. To stay fit, along with practicing asanas daily, she also does weight training.
With clients, she examines structure (body weight in ratio to height), posture and walking style before deciding on a routine. To all, she recommends 30 minutes of any form of physical exercise daily, like running, swimming, yoga, or free hand exercise, and a raw diet once a week.
In keeping with HealthifyMe’s philosophy, she believes fitness regimens must be tracked to ensure one is following the right routine and making progress. So to stay on course, let Rachana be your resource!
nice information