Yogasana to reduce belly fat #get rid of belly fat
The trouble with belly fat is that it isn't limited to the additional layer of padding located slightly below the skin (subcutaneous fat). It also consists of visceral fat. It lies deep inside the abdomen, surrounding your internal organs.
Overgrowth of belly fat increases the risk of:
• Cardiovascular disease
• Insulin resistance and type 2 diabetes
• High blood pressure
Ardha Halasana:
In Sanskrit,
Ardha - ‘Half’
Hala - ‘Plough’.
This pose is considered a must to practice before the practice of ‘Plough Pose’ or ‘Halasana’. This pose is helpful for eliminating many issues in the body related to the digestive system, the reproductive system, and better blood circulation. 'Ardha Halasana' is a preparatory step towards 'Halasana'.
Steps for Ardha Halasana (Half Plough Pose)
1. In Ardha Halasana you can raise your one leg at a time or both legs perpendicular to the ground.
2. While lying on a yoga mat just relax for a few seconds then inhale slowly to raise your both legs upwards as shown in the above image
3. Your legs should be perpendicular to the ground and should not bend.
4. For a few seconds, hold your breath and posture
5. Exhale slowly and bring your legs again towards the ground.
6. Repeat this for 3 – 4 cycles.
7. You can practice this by completing one cycle by the left leg then the right leg.
Precaution Ardha Halasana (Half Plough Pose)
1. A person with a heart problem, severe back pain, or high blood pressure should not practice Ardha halasana.
2. Women should not practice Ardha halasana after the second month of pregnancy or should consult a doctor before practice.
Naukasana:
Naukasana is consists of two words-
Nauka - Boat
Asana - Yoga pose.
The name ‘Naukasana’ is given because of the shape of the boat.
How to do Naukasana / Boat Pose:
1.Lie on your back. Keep your feet together and arms beside your body.
2.Breathe in and with exhalation lift your chest and feet off the ground, stretching your arms towards your feet.
3.keep your eyes, fingers, and toes in a line.
4.When abdominal muscles contract, feel the tension in your navel area.
5. Maintain the pose and continue breathing deeply and easily.
6.With an exhalation, come back to the ground slowly and relax.
Dhanurasana
‘Dhanu' meaning 'bow' in Hindi
It is a back-bending posture, looks like an archer’s bow. The torso represents the body of the bow and the legs represent the arms the string.
How to Perform Dhanurasana:
1. Lie down on your abdomen with your feet slightly apart, with your forehead on the floor, knees shoulder-width apart.
2. Slowly, bend your knees up and hold your ankles with your hands.
3. Breathe in and push your feet into your hands, lift your chest and knees, and look diagonally upward. Feel the stretch on your arms and thighs.
4. Pay attention to your breath as you take long, deep ones and hold the pose for 12-15 seconds.
5. Slowly place your chest and legs back to the ground, unlock your hold on the ankles, and relax with your hands on the side.
6. Repeat for a few sets.
Ardha Matsyendrasana:
In Hatha Yoga, Ardha matsyendrasana is one of the best and most important asanas.
Ardha Matsyendrasana means
Ardha - Half
Matsyendra – king of the fish
Matsya – fish
Indra – ruler
Steps of Sitting Half Spinal Twist (Ardha Matsyendrasana)
• Sit straight and stretch your legs out straight ahead of you, keeping the feet together and therefore the spine erect.
• Bend the left leg and place the heel of the left foot beside the proper hip
• Keep the proper leg over the left knee.
• Bring the left on the proper knee and therefore the right behind you.
• First twist the waist and therefore the shoulders and neck within the sequence to the proper and appearance over the proper shoulder.
• Keep the spine erect and continue breathing.
• Breath out and release the proper hand first then release the waist, chest, lastly the neck, and stay up straight.
• Repeat to the opposite side.
• Breathing out, come to the front, and relax.
PRECAUTIONS AND CONTRA-INDICATIONS :
1. One should avoid this asana during pregnancy and menstruation.
2. Don't practice this asana if you've got done any Heart, abdominal, or brain surgeries.
3. Care should be taken for those with peptic ulcers or hernia.
4. Those with severe spinal problems should avoid and people with a mild herniated disc can benefit but in severe cases, it should be avoided.
DURATION
Beginners could also be held this asana for less than a brief time but gradually increase the time up to five minutes.
Supta pawanmuktasana
In Sanskrit
“Supta” - Recline
“Pawan” - Wind
“Mukta” - Relieving and
“Asana” – Pose or Posture
Steps of supta pawanmuktasana:
1.Lie down on your back and keep your hands by the side of the body.
2.Bend both your knee and bring the knees closer to the chest.
3.Interlock your fingers around the shin bones which are just below the knee.
4.Inhale and exhale lifting your head and shoulder up to bring the nose close to the knees.
5.Remain in this final position for 30 seconds.
6.Breath normally and come back down slowly with an inhale.
Contraindication:
1.Avoid lifting your head up in case you have neck pain or cervical related issues
2.Don’t hold your breath in case you have hypertension, high blood pressure, or heart-related disorder
Utthita Vayu Muktasana (The standing wind relieving pose):
In Sanskrit, Utthita means "extended" or "stretched." This stretch release pressure on the stomach.
Practice one round, holding the pose for up to 2 minutes on each side. Beginners can take support of walls for more perfection.
How to do Utthita Vayu Muktasana:
1. Stand straight and keep your arms by your side, distribute weight evenly across your feet from your heels to your toes.
2. Raise your right leg, bend it at the knee and hug it into your chest.
3. Clasp your hands around the right knee. Stay in this position for approximately 30 seconds.
4. For a deeper stretch, you can try and touch your nose to your knee.
5. Then, release your leg back to the ground. Repeat this on the other side.
6. If you are comfortable then you can eventually increase the length of time you hold the pose.
Contradictions:
One should avoid this asana who is suffering from severe back, neck, or leg injuries. A person with abdominal surgery should avoid this asana.
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