Among the people are different meaning about the effectiveness of yoga in the fat losing, even many experts confirmed that the most gentle yoga exercises can help you shed those unwanted pounds.
Yoga requires specific movements, that are even better than some sports since it involves calming the mind and working on your breathing. In fact, multiple studies have shown strong links between yoga and weight loss.
The studies explained that by changing and moving the body through yoga, changes the brain and at the same time changes behaviour. As most of you live with an incredible amount of stress, by doing yoga you can better manage this stress so that you don’t give into bad habits (bingeing, emotional eating, drinking too much alcohol etc.).
We would like to share a few yoga poses with you that target the most stubborn area for most people – the belly.
- TADASANA (MOUNTAIN POSE)
This is good for a warm-up to prepare your body loose for the rest of your practice.
Start standing up straight with your feet flat, your big toes touching and heels spread out a bit. Keeping your palms facing your body, bring your hands to the front and put your palms close to each other. Inhaling, stretch out your spine as much as possible, then raise your hands above your head.
More challenging: lift your ankles a bit and stand on your toes. Breathing deeply, try to hold the pose for 20 to 30 seconds. Exhaling last time, bring your feet slowly back to the floor.
Repeat this pose ten times, with a 10-second break in between each pose.
- SURYA NAMASKAR (SUN SALUTATION)
They are amazing to start off your day with. They consist of twelve different yoga positions, and while aiding in deep breathing at the same time they are helping you to detox the body.
While performing the 12 positions, start by standing with both feet together, and take a deep breath, feeling your chest getting fuller and relaxed shoulders. Inhaling, raise both your arms away from your sides into prayer position, and on an exhale, bring both arms to the front of your chest.
Then, taking a deep breath, lift your arms above your head, and perform a stretch backwards. While exhaling, bend forward, attempting to touch your knees to your forehead. With your left knee bent, stretch your right leg out behind you. Getting into plank, hold this breath and stretch out your left leg as well. Bringing your body to the floor touch the floor with your knees, chest, and chin.
Inhaling again, stretch the body forward, and bend backwards. Keeping your hands on the floor, exhale, and then lean forward. After inhaling, bring your right leg forward in between your hands, and stretch up. Breath in deeply, bring your left leg forward and stretch back from your waist.
- PADAHASTASANA (STANDING FORWARD BEND)
For this pose, place your hands on both sides of the body with your feet together, including the heels. Standing up straight, inhale, and raise your hands above your head.
After exhaling, bend forward until your body is parallel the floor. Inhale, then exhale, and bend forward attempting to touch your knees with your head. With your palms, all the way on the floor and without bending your knees, try to touch the floor if you can. (For beginners: just try to touch your toes or ankles).
Suck in the belly, holding your breath, for 60 to 90 seconds. Exhaling, lift your body to the starting position.
Repeat 10 times, with 10 second rests between each two reps.
- PASCHIMOTTANASANA (SEATED FORWARD BEND)
This pose stimulates your core and burns belly fat.
Begin sitting up straight on the floor, placing your stretched legs out in front of you and your feet pointed toward the ceiling.
Inhaling deeply, lift your hands above your head looking at your hands upwards, and keeping your spine stretched. Then, exhaling, bend forward all the way to your legs. (Beginners can keep their hands on their thighs or ankles)
Touching your toes, pull them backwards so you can feel the stretch in your hamstrings. Suck in the tummy, breathing in, and try to hold for 60 to 90 seconds. Exhaling, bring your body back up.
Repeat this pose 10 times.
- PAVANAMUKTASANA (WIND RELIEVING POSE)
This is an excellent pose that aids in burning tummy fat and helps to alleviate gastric issues.
Start lying on your back with your knees touching your chest, and arms and feet outstretched with the heels touching each other.
Bending the knees and your hands placed under the thighs, inhale, and after exhaling, bring the knees to your chest. Then, inhale again and while exhaling lift your head, bringing the chin to the knees. Hold this position for 60 to 90 seconds.
Exhaling slowly, release the knees. Rest into Shavasana, and then repeat the asana 7 to 10 times.
- NAUKASANA (BOAT POSE)
It directly targets this region of the belly and is one of the best yoga moves for burning fat.
Begin it lying down on the yoga mat with your arms and legs outstretched and your toes facing up. Inhale, then exhaling lift your head, chest and legs off the ground, stretching out your arms so they’re parallel with your legs.
It is important to feel your ab muscles contracted and hold for 30 to 60 seconds.
Inhale again and while exhaling, come back to starting position.
Repeat the movements five times, with a 15-second rest after each pose.
- USHTRASANA (CAMEL POSE)
This pose should follow the Boat Pose and helps stretching out the ab muscles from their previous contractions.
Start in Vajrasana, then, raise your body upwards from your knees supporting with them your whole body.
Exhaling deeply, arch the back; then, reach your hands backwards, trying to hold each ankle. Incline your head back until you feel your abs stretched.
Hold this position for 20 to 30 seconds(if possible up to 60 seconds). Exhaling, release, and return to the starting position.
Repeat this moves 5 times, resting for 15 seconds between each.
- UTTANPADASANA (RAISED FOOT POSE)
Begin in the supine position. Inhale deeply, and while exhaling, bring your head back until it touches the floor. Keeping your hands on either side of your body, stretch them as far as you can, without hurting yourself.
Now, inhaling lift your legs off the ground, making a 45-degree angle. Hold this position for 15 to 30 seconds, breathing slowly. Inhaling deeply, bring your legs back to their starting position.
Repeat moves 10 times, with a 15-second rest between each rep.
- MARJARIASANA (COW CAT POSE OR CAT POSE)
Begin in Vajrasana. Breathing normally lift your body, resting on your knees and palms. Keeping your head up straight, place the knees slightly apart so that your weight is evenly distributed. Inhaling deeply, push your back down. By taking in a big breath, expand your abs as much as you can.
Hold this position for 15 to 30 seconds and then exhaling, lower the head, arching your back upwards this time. Breathe deeply and hold this position for 15 to 30 seconds.
Exhale, return to the starting pose and relax the muscles for 15 seconds.
Repeat moves 10 times.
- BHUJANGASANA (COBRA POSE)
This is a pose for strengthening back muscles and stretching out the abs.
Begin lying down on the mat with your legs spaced out a bit, chest down, and your toes touching the floor. Your hands should be on the sides of your body with your palms touching the floor.
Bringing the palms underneath the shoulders, inhale deeply, and then slowly raise the chest and head off the floor. Look at the ceiling, and keep your buttocks tightened.
After a deep breath, try to raise the body up as much as you can and bend backwards from the waist as much as possible.
Hold this position for 30 to 60 seconds.
Then exhale and bring your body back to the initial position, stretching your arms out to the front.
Repeat ten times, with a 15-second rest between each rep.