There is a relationship between yoga postures and weight reduction, so it is essential to know the primary yoga poses that can help you lose weight, and which are indicated according to your level.
Belly fat can be challenging to remove and is one of the most complicated areas to eliminate that fat. The accumulation of fat in this area, an aesthetic problem, also means a risk to health. The fat in the abdominal region is linked to type 2 diabetes, insulin resistance, heart disease, and some types of cancer. It is one of the most dangerous places to keep stored fat, so it is one of the most critical areas where we must reduce fat.
Yoga poses to reduce belly fat
While many exercises can eliminate belly fat, yoga is very useful and can be practiced by any healthy person. However, you should know that yoga alone can not be miraculous, since 70% of success is also based on proper nutrition.
1. Posture of the cobra (Bhujang asana)
This pose is what helps reduce belly fat and can strengthen the abdominal muscles. It also strengthens the upper body and lowers back, making the spine more substantial and more flexible.
To make this pose :
Lie on your stomach with your legs stretched out and palms under each shoulder.
The toes should be touching the ground.
Inhale slowly and raise the chest, bending back as far as possible.
Depending on your ability, you can maintain this position for 15 to 30 seconds.
Exhale slowly and then return your body to the original position.
Repeat this pose five times with breaks of 15 seconds between each time.
If you have ulcer, hernia, back injury or are pregnant, it is not advisable to perform this pose.
2. Bow posture (Dhanurasana)
This posture strengthens the base of the abdominals and helps reduce belly fat . To fully reach the potential, you must rock and back while maintaining this posture to massage the abdominal area. This also puts the digestive system to work and combat constipation as well as give the whole body, especially the back, a nice big stretch.
How to do it
Start by putting on the stomach with the legs stretched out and the arms on each side of the body.
Next, bend the knees and bring the arms back to the ankles or feet.
Inhale and raise your head and begin to bend it backwards while you try to lift your legs as high as possible.
Try to maintain this position for 15 to 30 seconds, while breathing normally.
When you begin to exhale, return to the original position with your legs stretched out and arms to the side.
Repeat this pose at least 5 times and give yourself time to relax for at least 15 seconds between each time.
This yoga posture is one of the easiest but most effective in reducing belly fat. It also tones and strengthens the shoulders, arms, back, thighs and buttocks.
To make this pose:
Start with your hands and knees just below your shoulders and hips
Maintain an upright posture with hands and feet as support, the feet must support with the fingers supported
When inhaling, look just in front of the palms so that the neck and spine are aligned and contract the abdominal muscles
From the head to your feet, your body should form a straight line. Make sure the fingers are in the hands are separated
Keep this position for 15 to 30 seconds but for best results, try to keep as much as possible
Exhale and return to a resting position, resting your knees on the floor
Repeat this position five times and relax for at least 15 seconds after each
Keep in mind that this position should be avoided if you have high blood pressure or any shoulder or back injury
5. Posture release the wind (Pavanamuktasana)
There are numerous benefits in this yoga posture, in addition to relieving low back pain, it can also firm and tone the abs, thighs and hips. It also massages the colon, balances the pH levels in the stomach, cures constipation and improves metabolism.
To make this pose :
Lie on your back with your legs stretched out and your arms on the side
The feet should be stretched out with the heels touching one another
When you exhale, bend your knees and gradually bring them to your chest
Use the thighs to apply pressure on the abdominal area
To keep your knees properly in place, close your hands above your knees
Breathe deeply and hold this position for one minute to 90 seconds
As you exhale, release your knees and bring your hands to the sides of your body with your palms facing the floor
You can perform this pose about 5 times with at least 15 seconds of rest between each time
To increase the body’s metabolism, it is advised to complete these yoga postures in the morning. Also, repeat these poses daily, 3 to 5 times, three days a week. All this must be part of a change as a whole, both in food and lifestyle. Learn more about the benefits of yoga in reducing weight and improving health.
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Yoga, the perfect complement for your diet
Did you know that practicing yoga 20 minutes a day and every day can improve the activities of your brain, acquire healthy habits, see you and feel much better? Let’s see all the benefits that this beautiful millennial exercise can bring to your life. Without further ado, here are the benefits of yoga, the perfect complement to your diet:
You will lose weight: according to scientific research on the area, people who practice yoga release a neurotransmitter called dopamine, responsible for generating pleasure. In this way, you will reduce the periods of eating due to anxiety or stress, which logically will take care of and stylize your figure.
You will gain concentration: with the constant practice of yoga, you will be able to concentrate and focus much more in certain aspects, because in the yoga positions, breathing is an important key, since it is diaphragmatic breathing, that is, deep, in this way you will concentrate In each of the positions, as you will do in your daily activities, you will choose the ideal things for you because you will be much more aware.
You will regulate the emotions: at the beginning or end of the practice of yoga it is frequent that some meditation is performed, which combined, will generate in your brain more abilities to control your emotions, which will make you much more aware of the habits you have day to day, to have a bad day you will not canalize all those energies in bad habits or ingesting a lot of harmful food for your body.
You will be more alert: this practice generates in the brain conditions that will make you more sensitive and alert to the outside.
These have been the beautiful reasons for yoga, the perfect complement to your diet.
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