Belly fat can be hard on the self!
It can be very hard on a daily basis to carry weight around your waistline both physically and mentally. It’s so stressful that we often times look for quick tools like weight loss tablets, heavy burn outs at Gym ( more than what your body can take), medical procedures and tablets, massages and many non-sustainable ways to get rid of the fat. These only serve as temporary solutions to the problem and fail to bring changes permanently. Worst of all our self-esteem and confidence is lowered . today I am going to share some useful tips on how to reduce belly fat at home by effective yoga postures.
Up until last December I was suffering being overweight ( of course with heavy belly), accidentally I met a friend at work who suggested yoga along with diet modifications, I have never looked back since then and have been practicing yoga daily. My life habits have changed from the time I have realized the power of discipline and consistency. The benefits of yoga are immense and hard to cover everything in this post. However, today I am sharing with you steps to reduce belly fat using effective yoga postures or tools. You can do these at the comfort of your home without many tools or no tools. What is only needed is your daily discipline and commitment at following these and rest forget about belly fat.
Understanding the contributors and preparing to succeed
Factors you can control : It’s important to know all factors that contribute to being overweight, to name a few, long hours of work at desk, sedentary lifestyle, bad food, stress levels. These are in your hands and you can control
Self-transformation starts with observation of the self. Reason being if you get lost during the process this will help you to get back on track. Each body structure is slightly different and hence each one us have different response rate to the same set of asanas, also some may have different medical histories. So its impossible to apply one asana and expect same results for everyone. It’s okay to go-slow and steady than rush and quit. Understand the rate at which your body responds to different asana. Once you understand this, what is needed is a definitive action plan. Once you have your consistent commitment at it, it should be a breeze to get what you want.
Three Simple tools to start with [Kapalbhati,Danurasana, Paschimottasana]
First: Yogic breathing practice ( called Kapalbhati in yogic terms)
Do you know a simple breathing technique in yoga can help reduce fat around belly,KapalBhati is Specific breathing technique which involves movement of stomach muscles in sync with breath, It also gives Plethora of other benefits like curing respiratory ailments.
- Sit with legs crossed or in any meditative posture, this helps in allowing the muscles of the stomach to move freely
- Close the eyes and relax the whole body.
- Inhale deeply through both nostrils, expand the chest.
- Exhale the breath with forceful contractions of the abdominal muscles and relax.
- Do not strain.
- Continue active/forceful exhalation while contracting the stomach muscles and passive inhalation ( you do not need to inhale explicitly but this happens anyhow before next exhalation)
- Complete 30 rapid breaths, then take a deep breath and exhale slowly.
- This is one round of Kapalabhati.
- Each round shall be followed by deep breathing.
- Repeat 2 more rounds.
Breathing :Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice. The diaphragm and the muscles of the abdomen are to be moved forcefully and the air should be exhaled with the help of that movement. Compared to normal exhalation a little more air is exhaled during this process, when the muscles of the abdomen and the diaphragm are loosened, then automatically the air is inhaled.
Number of rounds: Beginners can practice up to 3 rounds of 20 breaths each. The count and rounds can be increased gradually over a period.
- Improves metabolism and helps in reduction of weight around belly
- It balances and strengthens the nervous system and tones up the digestive system.
Second : Dhanurasana – The Bow pose
Posture: In this posture The body takes the shape of Bow. As the bow is strained during the archery, the whole body is stretched during this posture.
- Lie down flat on your stomach with hands next to thighs
- Bend both the legs in knees and keep them 6 to 8 inches apart from each other.
- Catch both the legs with your arms firmly near the ankles.
- Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.
- After taking the final position, try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.
- Inhale and exhaling leave the ankles and bring both the knees, chin, arms and shoulders slowly on the ground.
Number of rounds
- Duration Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Third : Paschimottasana
Posture : In this posture the complete back side of the body is stretched ,soothes the mind as the head bends forward
- Sit down with back and legs straight
- Place your hands on the ground and inhale
- As you exhale bend slowly and touch the feet with your hands
- Now Gently bend the head and touch the head facing on the legs
No Of rounds
- This asana can be held for up to 30 seconds to start with and over time this can be increased to 3 – 5 minutes.
- People who suffer from slipped disc or sciatica should not practice this asana or those who have had recent abdominal surgery.
There are a host of other Yoga poses and I will be covering them in my next post
There are no short cut to success ! As you start with these its important to be disciplined and consistent so that you benefit from the wonderful results it has to offer.
Note : These are best done in the morning on a empty stomach .