Document 170969

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
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.
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.
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
body and
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
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
going back
and hol
hold both the ankles with the hands tightly. At the same time,
h for
forward your back. Your thumb of both hands
ds should
be inside
of the
he aankle adjacent to each other while the otherr fingers
should be
side. The feet should remain touched with the
e ground.
mally and count as suggested. After that take rest in shabasan in
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
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.
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
notes for
Important tips thatt are key to losing belly flat:
1. Reduce your calorie consumption
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
the BMI
and then find out the ideal weigh
eight. Losing weight and getting rid of belly fatt takes
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
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.