Yoga is both physical and spiritual. It uses exercise, meditation, and a few breathing techniques. A person performing yoga moving from one posture to another is called ‘ Asana ‘. The word yoga is derived from the Sanskrit word ‘Yuj’ meaning ‘ to unite’ or ‘to join’. Focus and energy are two basic requirements to perform the asana. The person performing yoga can feel the mind and body working together. It helps you gain stamina, strength and improves flexibility. There are five basic principles of yoga:
Beneficial exercise
Correct breathing
Balanced diet
Relaxation
Positive thinking
Yoga can transform your body completely. It has the potential to fight weight loss, tone up the muscle that leads to a lean physique. It also helps to balance the hormonal system which can normalize the body weight. It is also said and believed that yoga is so far better and even more helpful than a gym. Since a gym session can make one feel tired, whereas yoga helps in digestion and good metabolism.
A large number of people are worried about their belly fat and want to reduce it some or the other way. However, there are no shortcuts to get rid of belly fat but a good fitness routine and a healthy diet can help reduce it to a large extent. If you’re not a gym freak then yoga is always an option. It not only will help reduce belly fat but also will allow your mind and body to feel rejuvenated.
Let’s understand a few poses that help reduce belly fat.
1. Kapal Bhati
Derived from Sanskrit, the word ‘KAPAL’ means ‘skull’ and ‘bhati’ means ‘to shine. Therefore this Kapal Bhati is also known as a skull illuminating breathing technique. It stimulates and straightens the abdominal muscles and digestive system
Directions to do it:
a) Make yourself sit in a comfortable position
b) Keep your back straight and eyes closed
c) Place your palms on the knees facing the upward direction
d) Start inhaling normally, however, focus on exhaling with a rhythmic, short, and forceful breath
e) The inhalation should take place automatically while the stomach has been decompressed
2. Naukasana (Boat Pose)
Directions to do it:
a) Lie down straight on your back
b) Lift your lower and upper body to make a balance of your sitting bones
c) Make sure your knees and back are straight
d) Keep your arms pointing forward and parallel to the ground
e) Keep your back straight
f) Exhale and inhale normally
Breathing Methodology:
As you lift your body from the floor – Inhale.
Exhale and inhale normally if you’re holding onto the asana for too long.
It strengthens your stomach and improves the functioning of the digestive system. It also helps in toning up the waist and reduces belly fat.
3. Vasishtasana (Side Plank Pose)
Directions to do it:
a) Place your left palm firmly on the ground and remove your right hand off the floor
b) Turn your entire body to the right side, lifting your right leg off the floor placing it over your left leg
c) Raise your right arm upwards keeping your fingers pointing to the sky
d) Ensure that both your heels, knees and feet are in contact with each other
e) Also, ensues that both your shoulders and arms in a straight line
f) Turn your head towards your right hand
g) Repeat the same with the left side
Breathing Methodology:
Inhale while lifting your body off the floor.
Exhale and inhale normally if you hold the asana for too long.
It burns fat around your waist.
4. Pavanamuktasana (Wind Relieving Pose)
Directions to do it:
a) Lie Down placing your face upwards. Place your arms beside your body and feet stretched out while heels touching each other
b) Knees to be bend
c) Take a deep breath and while you exhale bring your bent knees gradually towards your chest, with the thighs forcing pressure to the abdomen
d) Inhale again and while you exhale touch your knees with the chin while lifting your head
e) Breath deeply while holding the position for 60-90 seconds
f) While you exhale slowly, release your knees and allow your head to rest on the floor. Place your hands at either side of your body, palms facing the ground
g) Relax in Shavasana
Since the pressure is exerted on the tummy, it helps in triggering the burning of fat.
5. Bhujangasana (Cobra Pose)
Directions to do it:
a) While lying on the floor, place your face down
b) Spread your hands next to your shoulders (on the floor )
c) Touch the floor with the top of the feet while stretching your legs back. Slowly inhale while lifting your upper body
d) Make sure that your toes and pubis touch the floor while forming a straight line
e) Hold this position for around 25 to 30 seconds
f) While exhaling, release and come back to the lying down position
6. Dhanurasana (Bow Pose)
Directions to do it:
a) Lie down on the floor placing your face downwards.
b) Hold your feet with your hands and bend your knees.
c) While inhaling, lift both your feet and hands. Raise your chest and thighs at the same time.
d) Hold this position upto 30 seconds while increasing to 90 seconds gradually.
e) With an exhalation, release.
This burns the belly fat and helps strengthen abdominal muscles.
7. Ustrasana (Camel Pose)
Directions to do it:
a) With your knees hip-width, kneel on the floor. Thighs straight and perpendicular to the floor.
b) While resting your hands on the top of your buttocks, point your fingers downwards and arch your back slightly inwards.
c) Lean your back slowly, hold your heels with your hands. Straighten the spine however don’t strain your neck.
d) Hold this position upto 1 minute.
This is a slightly difficult pose, make sure you only perform this when you’re not suffering from any back issues.
8. Padahastasana (Standing Forward Bend)
Directions to do it:
a) Stand with your hands on either side of your body, while your feet resting together and heels touching each other.
b) Keep your spine straight.
c) Lift your hand upwards while inhaling deeply.
d) While you exhale, bend forward in a way that your body is parallel to the floor.
e) Inhale and exhale and then bend completely forward. With your body away from your hips.
f) Try and touch the floor with your palms straightened on the floor without bending your knees.
g) Inhale while you’re coming up. It’s good to stay in this asana for a slightly longer duration.
It improves digestion and abdominal muscles are toned up.
9. Marjariasana (Cow Cat Pose)
Directions to do it:
a) Sit in Vajrasana. Breathe normally. Rise from the position and come parallel to the floor in a way that your body rests on your palms and knees.
b) Placing your knees beneath your hips, palms under your shoulders facing the floor. Keep your head straight. Place your knees out slightly so that your weight is spread out evenly.
c) Inhale deeply, lift your head while pushing your back downwards. In a way that your body has a concave structure.
d) Expanding the abdominal region as much as possible, to suck in the maximum amount of air.
e) Hold your breath and maintain the posture for about 15 to 30 seconds.
f) While exhaling deeply, Lower down the head. Arch your back upwards. Your head should be in between your hands.
g) Breathe deeply and hold the position for about 15-30 seconds and increase upto 60-90 seconds gradually.
It helps to melt the fat and reduces the belly size.
10. Tadasana (Mountain Pose)
Directions to do it:
a) Stand with your flat feet and heels spread out while the big toes of your feet in contact with each other. Keeping your spine straight with hands-on on both sides and with your palms facing your body.
b) While stretching your hands towards the front, bring palms close to each other.
c) Inhale deeply and stretch your spine. Raise your folded hands towards your head and stretch as much as you can.
d) Try and lift your ankles while standing on your toes. Face the ceiling. Breath normally while holding the pose for 20-30 seconds.
e) While inhaling and exhaling, relax slowly and bring your feet back to the floor.
This firms the abdomen and buttocks.
After you are done with the asanas make sure you don’t skip the last one:
Relax With Shavasana (Corpse Pose)
Directions to do it:
a) Lie down on the floor in the supine position.
b) Keep your feet together or place them stretched out as per your comfort.
c) Make your hands rest on either side of the body.
d) Keep your eyes closed.
e) Inhale and exhale deeply and allow your body to relax completely.
f) Keep lying down till your breathing becomes normal and your body is completely at peace.
Doing Shavasana after completing all the asanas will help your tissues to come back to normal and will help all other asanas to work as required.
Conclusion
This art of practicing yoga not only helps in controlling one’s mind and body but also the soul. It helps you bring your mind and body together and manages stress, anxiety and helps in increasing flexibility while toning up your body and muscles.
It’s researched that it improves the quality of your life and also lowers down the heart rate and blood pressure. While it is believed that excess of everything is bad and so is the case with YOGA. Doing too much of it can result in strain, injuries that might take a long long time to heal. Therefore it is recommended to perform the yoga poses to a limit that your body can easily tolerate.
It is also considered that the best time to perform yoga poses is early in the morning before having breakfast however the second-best time to perform these would be early in the evening before the time of sunset. It is also said that consistency is the key, hence one should remain consistent and be regular towards the time and exercise to gain the desired results.
Studies have shown that yoga help improves heart health, and has reduced several risk factors of heart diseases. It is becoming the therapy that improves the quality of life for many individuals. However poor sleep patterns are another factor that yoga deals with so far.
Coming back to the belly fat factor, performing yoga and on the other hand, eating tons of junk and oily food will not let yoga perform its task as expected. Hence it is advisable to cut on junk, carbs, fats, oily and unhealthy foods to tone up your body since eating healthy and good food and performing yoga along will act as the cherry on the top to help you reduce the belly fat.
