Category: Yoga Exercise

Yoga for weight loss – 12 Power Asanas to Reduce Belly Fat for Free

Yoga for weight loss – 12 Power Asanas to Reduce Belly Fat for Free

Kritika Bairagi | September 23rd, 2024

Yoga for weight loss – 12 Power Asanas to Reduce Belly Fat for Free : 

 

We all, at some point in life, become conscious about how our appearance is & our midriff contributes almost 70% to our physique. Fat developed in that particular area is termed as ‘Belly Fat’ which is one of the most concerned areas of our body leading to psychological distress like; reduced confidence and self-esteem. Adopting Yoga for weight loss is a powerful way to began a new healthy life.

 

Index :

 

  1.  Introduction
  2.  Understanding Abdominal Fat Causes
  3.  Remedial Measures
  4.  Health Care Recommendations
  5.  Power of Yoga for Weight Loss
  6.  12 Yoga Asanas for Belly Fat
  7.  Nutrition and Lifestyle Advice
  8.  Online Yoga Life Teacher Training
  9. Conclusion

 

Introduction

‘Belly Fat’  is not just a problem related to appearance, but also a severe health condition (See what Harvard Health says about: Abdominal fat and what to do about it). Excessive abdominal fat greatly increases your risk for diseases like diabetes, heart disease, and metabolic syndrome. In this blog, we will read further about the causes of belly fat, common treatments, and how yoga can be an effective aid in reducing belly fat. Also, Yoga for weight loss is a powerful way to attach on belly fat.

We also will see how the online yoga teacher training that we offer, allows a graduate to attain such important therapeutic practices with the view of addressing the aspect.

 

Abdominal Fat: Understand the Risks and Causes;

Abdominal fat, or visceral fat, is distributed around organs in the abdominal region and, in most cases, a result of several lifestyle habits :

 

1. Diet: Consumption of high sugar, white carbohydrates, and saturated fats intake leads to fat accumulation in this body area.


2.Sedentary Lifestyle: Poor metabolism and failing exercise routine leads to the accumulation of excess fats.


3.Stress: The chronic stress level increases the level of cortisol, which contributes to central weight gain.


4. Hormonal Changes: A hormonal imbalance brought about by the menopausal period also leads to an increase in abdominal fat.

Whereas allopathic medicine always deals with the reduction of fat with the help of medication and surgery, however, lifestyle changes are always required. 


Remedial measures often include:

 

 

  • Dietary modifications like calorie reduction or developing a balanced diet
  • Physical activity – cardio exercises and strength training activities are highly important along with Yoga for weight loss.

 

Health Care Recommendations

 

1.Continue to Monitor Your Diet: Stay on good whole foods, vegetables, lean proteins, and healthy fats
Stay Hydrated: Drink plenty of water to help digest and metabolize.

2.Manage Stress: Engage in stress-reducing activities on a daily basis, for example, mindfulness or yoga.


3.Routine Check-Ups: Keep your health metrics with your health provider.


The Power of Yoga for
Weight Loss and to Reduce Belly Fat 

 

Yoga for weight loss is a perfect way to burn belly fat and provide many health benefits as well. The practice of yoga encompasses physical postures (asanas), breath control (pranayama), meditation, and lifestyle practices that promote weight loss and wellness.

A therapeutic approach to yoga is indispensable for our teacher training courses here at Online Yoga Life, which teaches students how they can apply this in practical ways to help others manage their weight effectively.

 


12 Power Asanas of
Yoga for weight loss & Burning Belly Fat 

 

1.Bhujangasana (Cobra Pose)

 

How to Do: Lie on your stomach, place your hands under your shoulders and lift the chest up.

Benefit:
Strengthens the Spine and Abdominal muscles.

2. Dhanurasana (Bow Pose)

How to Do:
Lie on your stomach, bend your knees and take hold of the ankles and lift up your chest

Benefits:
Tones the organs in the abdomen and helps improve digestion.

3. Navasana (Boat Pose)

How to Do:
Sit, lean back slightly, lift your legs 45 degrees and look forward, with your arms parallel.

Benefits:
It effectively engages the core muscles.

4. Paschimottanasana

How to Do:
Sit with straight legs, reach for your feet, and bend forward.

Benefits:
Gives a stimulation to the digestive system.

5.Utkatasana

How to Do:
Stand on your legs together by bending the knees and lifting your arms.

Benefits:
It strengthens the thighs and core.

6. Adho Mukha Svanasana

How to Do:
Start on hands and knees, lift your hips up in the air and straighten out your legs.

Benefits:
Tones the abdomen and improves circulation.

7.Trikonasana (Triangle Pose)


How to Do:
Stand with feet apart, reach one hand to the ankle while extending the other upwards.

Benefits:
It helps strengthen the obliques.

8.Ardha Matsyendrasana (Half Lord of the Fishes Pose)


How to Do:
Sit, twisting your torso while keeping one leg crossed over the other.

Benefits:
Aids in detoxification and digestion.

9.Setu Bandhasana (Bridge Pose)


How to Do:
Lie on your back, bend your knees, and lift your hips.

Benefits:
Stimulation of abdominal organs, stress relief.

10.Marichyasana (Marichi’s Pose)


How to do:
Sit with one leg straight and bend the other one. Twist towards the bent leg. 

Benefits:
Tones belly and flexibility.



11.Kapalabhati Pranayama (Skull Shining Breath)

How to do:
Sit comfortably and take deep breath through nose, exhale forcefully through the nose.

Benefits:
more power in the abdominal region, facilitates digestion.

12.Savasana (Corpse Pose)


How to do:
Lie flat on your back, with arms and legs relaxed.

Benefits:
Reduces stress, promotes relaxation.

 


Nutrition and Lifestyle Advice

 

Along with Asana & Yoga for weight loss, a well-balanced diet also helps in shedding the belly fat by doing yoga:


1. Incorporate More Fiber:
Whole grains, fruits, and veggies can help control your hunger.


2. Cut Down Sugar and Refined Carbs:
Consume foods with natural sugar and complicated carbohydrates.


3. Healthy Fats:
Use avocados, nuts, and olive oil.


4. Portion Control:
Mindful eating will save you from overeating.

Online Yoga Life Teacher Training

 

Believing in holistic health, Online Yoga Life has designed a special module in the teacher training curriculum titled Yoga as Therapy. Students are trained to teach others how to use yoga for weight loss and in order to overcome belly fat and many more health-related issues, so the courses train future teachers to assist their students in achieving wellness through yoga, keeping the full practical application view of things.


Conclusion

Proper nutrition and effective exercise have to be set in moderation with the lifestyle in order to lose stomach fat. Yoga is the holistic way for weight loss and loss of unwanted flab, also helpful in building of mental and emotional well-being. Learn more about how you can apply yoga therapeutically and inspire others to healthier lifestyles as we explore in detail our teacher training courses offered here at Online Yoga Life.

*Remember that every small step counts towards your journey of health and wellness!

Look at embracing yoga for weight loss and see the transformation for yourself.


Have a great time!!

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