GOLDEN YOGA POSES AND TIPS TO LOOSE BELLY FAT YOGA Adding inches around the waist and tummy is perhaps the most common source of dissatisfaction with ones appearance after 30. Everybody wants a flat tummy, but nature is always conspiring to make us unshapely. How to achieve it? An integrated approach consists of yoga + stretching exercises + well thought eating plan + a desire for more physical activities. All together this is the most effective formula to achieve well-toned abdomen. You have to be regular in your workout schedule, be aware of the calories in meals plan. Also you must develop the discipline of self denial of some very inviting foods to achieve the desired effect. The uncomfortable truth is there is no silver bullet. Loosing flab does not guarantee that it will not come back. According to a recent research on weight loss, 5 out of 6 people who lost more than 10% of their body weight- put on the weight again within 1 year. So the battle will have to continue and this war is without an end. What can help however is expert guidance on all aspects of Yoga, food, habits and the self discipline. In the following pages we will outline for you tips to develop these habits, need lesser time commitment and suggest Yoga Asans that are easy yet very effective. Our 3 month complete Therapy Program is provides the personalized Yoga and Diet Guidance. Your routine and diet plan is based on your Ayurvedic Prakriti as well as unique medical needs. We also suggest very effective home remedies in this program. Yoga exercises can help greatly in the reduction of belly fat and fat deposits in the body. There are several positions in the asanas which help in reduction of the belly fat with the twists and the elongations exercises in yoga. Some asanas like Dhanurasana, Naukasana, Matsyasana, Bhujangasana, Ardha halasana, Ardha matsyendrasana help in the reduction of the belly fat greatly. Twisting exercises stretches the oblique muscles and helps to burn the extra fats from the sides of the abdomen as well as what are deposited in various organs of the body. Breathing exercises helps in reduction of the fat deposits near the stomach region by providing more oxygen to burn fat. It helps in reduction of the belly fat and also provides the lost zeal to the body. As the stomach lifts up and down with continuous breathing exercises, you will discover these simple exercises results in stomach free of the fat, and tones the body as well. Surya Namaskar, a component of Hatha Yoga, has been practiced in India for thousands of years and is often used in place of a typical fitness program. It consists of a series of postures (asanas) that are repeated 12 times per round. Yoga researches have shown that regular practice of Surya Namaskar may maintain or improve cardio respiratory fitness, as well as promote weight management1. It helps to provide the desired toning of the body and burns extra cholesterol deposited near the belly region of the humans. 1. J Bodyw Mov Ther. 2011 Jul;15(3):343-7. Epub 2010 Jun 22. However it’s not a cure for everyone. In fact if you have back pain or high blood pressure or have major physical ailments, you shouldn’t be doing Surya Namaskar. YOGA that burns tummy fat: Here are a set of yogasanas, which when combined with an ideal eating plan and healthy lifestyle can assure you of the flat belly that you always dreamt of. Holding onto the posture tightens and contracts your upper and lower abs while repeating the movement tones them up. Methods: 1.Dhanurasana Lie on your abdomen with hands nds aaside. Bend your knees and place the feet near buttocks. Hold your right ankle with right hand and left ankle with left hand and. Raise your knees from the floor by pulling the ankles and lift your upper body till the navel portion. Heel and knee will remain together. The body will look like a bow. Hold and coun count and then rest your body by releasing your hands and legs. egs. Relax and feel the changes in your body and mind. 2.Bhujangasana Lie down on your abdomen wi with chin touching the ground. Both your toes should ld b be kept together and they should be turned outwards. rds. Rest your two hands in front of your head and palm palms should touch the ground. Now stretch your hand hands backward without bending elbow. Lift your upper per body and your hands will remain straight. Bend yourr he head backward and count in this position. Then return back to normal position by lowering down your ur upper u body and relax. 3.Naukasana Lie flat on the floor with your arms arm by your side. With exhalation you lift both of your legs straight in the air and at the same time lift ft your yo upper body from the ground with your arms rms stretched out towards your legs. Hold the posture sture until you feel your muscles getting tired and slowly slo place your body back onto the floor. Increase ease the length of holding the yoga posture with eac each time you practice. 4.Ardha halasana Lie down straight on back. Hands nds under hip. Legs joined. Raise both your legs at 90 degree. Then come ome down but legs should not touch the ground. Again raise the legs gs at 90 degree. Do this as suggested. After completing rest your legss on ground. Follow notes for counting details. 5. Ushtrasana First sit down in kneel down pos position. Then bend backwards slowly with the e head h going back and hol hold both the ankles with the hands tightly. At the same time, push h for forward your back. Your thumb of both hands ds should s be inside of the he aankle adjacent to each other while the otherr fingers fin should be outside. side. The feet should remain touched with the e ground. g Breathe normall mally and count as suggested. After that take rest in shabasan in supinati ination. Follow notes for counting details. 6.Ardha matsyendrasana Sit down with legs straight. Fold the right leg and place it on the left thigh and touch the right foot with ith th the ground. Fold the left leg and touch it with the right side of hip.. Lef Left hand will go above the right knee to hold the left knee. Right han hand will go back. Head and neck will move toward right. Normal breathin thing. Hold the position and count. Do same with left leg and take rest in sh shavasan. the 7. Upper er bo body twist (movement) Stand straight. ight. Now raise your both arms sidewise parallel to shou shoulder. Bend your upper body toward right side along long with your arms till the levell yo you can and then come back in straight position. Again Agai bend toward your left side ide aand then come back in straight position. Do as sugge uggested. Counting will be rightt 1 aand left 2. Follow notes for counting details. sukhasana 8. Batakram Kapalbhati in su Sit in sukhasana. Keep your hands ands on your knees. Inhale through nose quickly. While exhal xhaling lower abdomen contract. Do this as suggested.. Th Then take rest. Follow counting details. and exhale should notes for Important tips thatt are key to losing belly flat: 1. Reduce your calorie consumption tion Yoga along with diet control help helps to reduce the belly and belly fat. You need eed to decide how much weight you want to lose. D Depending upon your height and weight firstt calculate ca the BMI and then find out the ideal weigh eight. Losing weight and getting rid of belly fatt takes ta some work, and you really need to set a go goal to keep an eye on your progress. With h the th help of your dietician plan a low calorie, low w fa fat, high fiber, vegetarian diet. 2. Eat Right Eat more whole grains instead tead of refined carbohydrates. Take more fruits fru and vegetables. 3. Avoid fatty foods Foods rich in saturated fat i.e. full cream milk and dairy products, cheese, butter, ice cream, fried food, molasses, sugar, honey, sweets, glucose, jam, dry fruits, chocolates , candies, potato, red meat, chicken with skin, coconut oil, palm oil, pickles, spicy chutneys, vinegar, chilly, pepper, salt, carbonated water 4. Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as, nuts, seeds, and soybeans— can prevent the accumulation of belly fat. 5. Drink lot of fluid It is always very important to keep yourself well hydrated with lot of water, fresh fruit and vegetable juices, soups etc., when you are trying to lose belly fat in a healthier way. 6. Physical activity Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
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