Don't Miss
Reduce Belly Fat with these 5 Simple Yoga Moves
By modernhealthproject on 08/21/2015
If you’ve never tried it, then you have no idea how effective yoga is at actually burning fat and toning the body! It is far more than just hippy breathing, candles, incense, and trendy yoga pants!
Even better: yoga does not take a lot of time, money or experience!
These 5 simple yoga moves (that you can conveniently do in your house at any time – so no excuses!) will increase your metabolism and bust your belly fat!
Pro tips: Dress in comfortable exercise clothing, be sure to drink some water before you start, put on some of your favorite calming music, silence your phone, and be gentle with yourself. It will take a few days of practice to fully grasp these poses and start to memorize the routine.
Roll out your yoga mat ($15 at any sporting store, not a huge investment!), sit Indian style with your back straight and take 10 deep breaths to start your practice. Then follow these instructions to properly achieve each belly busting yoga movement:
1. Cobra Posture
Traditionally called Bhujang asana, this pose will lengthen and strengthen your abs while also increasing flexibility in your back.
To achieve Cobra Posture:
- Lie on your stomach with your legs spread at hip width and the tops of your feet on the floor.
- Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head.
- As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head.
- Look straight ahead and keep your forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders.
- Hold this pose for 15-30 seconds.
- As you exhale, lower your torso and head slowly back to the floor.
- Repeat this movement 10 times, being mindful of your breathing and keeping your stomach muscles engaged.
2. Bow Posture
Traditionally called Dhanurasana, this pose is fantastic for strengthening your entire core while also giving it a great stretch.
To achieve Bow Posture:
- Begin by lying flat on your stomach with your chin on your mat and your hands resting at your sides.
- While exhaling, bend your knees and bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
- Reach back with your hands, find and grab onto the outsides of your ankles.
- While inhaling, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.
- Keep your neck straight and look forward while breathing softly. Your breath will become shallow, but do not hold your breath.
- Hold for 15-30 seconds.
- To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor.
- Repeat the pose 7-10 times.
3. Pontoon posture
Traditionally called Naukasana, this pose will bust your abs and back and help eliminate fat all around your waist.
To achieve Pontoon Posture:
- Lie on your back with your feet together and arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Remember to keep breathing deeply and easily while maintaining the pose for 15-30 seconds.
- As you exhale, come back to the ground slowly and relax.
- Repeat this pose 10 times.
4. Board
Traditionally called Kumbhakasana, this pose tones and burns belly fat at an incredible rate, as long as you remember to keep your hips in line with the rest of your body. (Basically, this is an easy pose to cheat on, but don’t! You will lose all of its benefits.)
To achieve Board Posture:
- Lie flat on your stomach.
- Place your palms next to your face and bend your feet so that the toes are pushing off the ground.
- Push off your hands and raise your buttock into the air.
- Next, inhale and lower your torso so that your arms are perpendicular to the floor and your shoulders and chest are directly over your arms. Remember to keep your fingers from flaring out and keep them close together. You should feel your stomach muscles tighten.
- Keep your hips in perfect line with your legs and shoulders. Do not let your hips dip lower or pop out higher than this line.
- Hold this pose for 30 seconds to one minute.
- To get out of this pose, exhale and gently lower your body to the floor (just like you would come out of a push up).
- Repeat this pose 5 times.
5. Wind Easing Posture
Traditionally called Pavanamukthasana, this is a fantastic pose to end with. It will relieve any lower back pain and tension, aid in digestion, and helps enhance fat burning metabolism.
To achieve Wind Easing Posture:
- Begin by lying on your back, with your legs and arms extended.
- While exhaling, draw both of your knees to your chest and clasp your hands around them.
- While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute.
- Draw your left knee back in towards your chest and clasp your hands around both knees again.
- While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.
- Finally, draw both knees to your chest.
- With an exhalation, release and extend both legs along the floor and rest.
- Repeat this pose 7-10 times.
Once done with the final pose, extend your feet forward, rest them on the floor, and let your arms fall on the floor next to you. Lie still with your eyes closed and focus on your breathing. This is a fantastic recovery pose called Corpse Pose, or Savasana.
Once your heart rate and breaths have returned to normal, slowly get up and pat yourself on the back for being awesome and taking great care of your body!
We promise if you stick to this yoga routine 4-5 days a week, in just a few weeks you will notice a slimmer waist line. But even more, you will also notice a positive increase in your mood, more energy, more confidence and maybe even a calmer mind (it is yoga, after all!).
Additionally, while a slim belly is an important look for most, it is also important for health reasons as belly fat is one of the most dangerous places to store fat. It increases the chances of insulin resistance, diabetes, and even heart disease.
You now have this free yoga guide that you can do quickly, at any time convenient to you and in the comfort of your own home. There are no risks and a long list of rewards. So, no excuses!
Namaste!
Comments