Trim your waistline with these effective asanas.
If you suffer from belly fat you are keenly aware of how stubborn it can be to get rid of. Most of us are extremely uncomfortable with the extra roll. Not only does it affect our self-image, but our health as well.
Studies have linked abdominal fat with chronic diseases such as type 2 diabetes, heart disease, insulin resistance. Some forms of cancer have even been associated with excess belly fat. Carrying extra belly fat is a health risk that should be avoided.
The good news is that yoga offers several remedies for belly fat. The postures, or poses below are the top 5 most effective in tackling this problem.
Be advised, yoga alone won’t reduce your waistline. You have to incorporate healthy eating habits as well.
As always, only practice the poses below if you are in good health. They are not recommended for expectant mothers, persons who recently had surgery, anyone with injuries to the back or legs. Always stop a pose if you experience pain, or feel dizzy.
Check out this simple but effective routine below. You’ll start seeing results in no time!
Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch…
…– Lie down on your belly with legs stretched.
– Place the palms underneath the shoulder.
– Chin on the floor and all the toes touching the floor.
– Then, on inhalation slowly raise your chest up bending backwards as much as possible..
…– Hold the cobra pose for 15 – 30 secs depending on your ability.
– On exhalation slowly bring your entire body down to the prone position…
Bow pose is the best postures to strengthen the abdominal core…
…– Begin with lying down on your belly in prone position with legs stretched together, arms placed on either side of body.
– Then bend the knees, reach your arm to the ankles of the feet and hold.
– On inhalation lift your head and bend backward. Lift your legs as higher as you can.
– Hold this posture for 15-30 seconds. Breathe normally while holding the pose.
– On exhalation, slowly bring back your body to the prone position…
This… helps you to get flat stomach and is excellent for fighting fat around the waist …
…– Lie down on a mat in supine position legs together and stretched, arms to your sides facing down.
– On inhalation, start raising your legs without bending at the knees.
– Stretch your foot and your toes outward.
– Raise the legs as high as possible.
– Now raise both arms keeping them straight, attempting to reach towards your toes.
– Attempt to bring your body as close to 45 degree angle.
– Breathe normally.
– Hold this pose at least 15 seconds.
– Gently exhale as you release…
This is the …most effective pose in yoga to eliminate belly fat…
…– Begin on your hands and knees rest directly under the shoulders and knees under the hips.
– Tug your toes under and step the feet back one at a time, extending legs behind you.
– Inhale and look slightly ahead of your palms so that your neck is aligned with spine.
– Hold your abdominal muscles in.
– Your body should form a straight line from heels to the head… hands are flat and fingers are spread.
– Hold this posture for 15-30 sec or longer for better results.
– Release the pose by dropping the knees to the floor on exhalation.
– If you have back or shoulder injuries or have high blood pressure avoid doing this pose…
…Wind relieving pose
…Massages colon…and improves metabolism,…
…– Lie down in supine position with arms either side of your body and feet stretched out, heels touching each other.
– Bend your knees and on exhalation, gradually bring the bent knees towards your chest, with thighs applying pressure on the abdomen.
– Hold the knees properly in place by clasping your hands underneath the thighs.
– Again on exhalation lift your head allowing your chin to touch your knees.
– Hold the position for 60 to 90 seconds, while breathing deeply.
– Exhale slowly, and release your knees. Bring your hands onto either side of your body, palms facing the ground.
Each pose sequence should be repeated 5 times, resting 15 seconds between repetitions.
For best results, do these poses every day, taking a day off every few days,
As always, only practice the poses if you are in good health. They are not recommended for expectant mothers, persons who have recently had surgery, or anyone with injuries to the back or legs. Always stop a pose if you experience pain, discomfort or or feel dizzy.
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