Yoga Postures For Getting Rid Of Belly Fat And Reducing Waist

Yoga is a physical exercise which emphasizes mind,breath and body.Yoga should be practiced not just to loose weight,but to build your core ,provide flexibility and keep your body and mind healthy.Practicing yoga regularly heals your body and also mind.Below are the few simple yoga postures that helps to loose belly fat.


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Note:

• As a beginner ,always go slow and stretch yourself,it is okay if you cannot do the postures perfectly but practice it and you will definitely be more flexible and achieve it.
• Please do basic warm ups.Start your workout with right state of mind 

Lets get started with the base position Shavasana and also end with Shavasana.

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1.Standing Forward BEND- Padahasthasana:

Stand straight with a feet distance apart.Raise your hands straight above your ear and slightly bend  back inhaling .Now exhale slowly and bend forward your hands touching your feet.Stay in this position then again inhale and raise back to standing position.Repeat this exercise for 2 to 3 repetition.

Benefits:

• It helps in digestion and toner your tummy
• relieves mental stress.

Note:Please consult Doctor if you have back pain or spine problems.

2.Boat Pose-Naukasana:

Lie on the ground (in savasana position)  flatly  stretching your legs out and palms resting on either side.Inhale deeply and while exhaling  lift your chest ,head and legs from the ground.Stretch your hands out such that they are parallel to your legs.Try to get 45 degree angle in between .

Hold the position and breathe normaly for 30 seconds.Now inhale deeply and come back to normal sleeping position.

Benefits:

• Strengthens your core
• Maintains posture and puts pressure on your abdominal fats.This will burn tummy fat if you practice it regularly.

3.Twisted Pose-Kati vakrasana:

Lie on the ground in shavasana pose and bring your hands to the sides perpendicular to your body.Then fold your leg such that knees are pointing the ceiling .Twist your body such that your  left knees touches the ground and turn your head to the right .Repeat the other side.

Benefits:

• Twisting will relax your upper body and beneficial for spine and neck
• Puts pressure on your waist and reduces lower stomach and waist 

4.Bow Pose-Dhanurasana

Lie on the ground with stomach facing downwards.Turn your head such that chin faces down.Bend your legs behind and hold such that your left hand is holding left leg and vice versa.Inhale slowly and raise your head,chest and leg such that your whole weight is on the abdomen.Hold the position and Exhaling come back to the ground stretch your leg and relax.Repeat 2 to 3 times.

Benefits:

• Maintains your figure and posture.
• Puts pressure on stomach and helps in loosing BELLY FAT.

5.Cobra Pose-Bhujangasana

Lie on the ground with stomach facing downwards.Turn your head such that chin faces down.Bring hands to your side.Inhaling slowly Raise your head and chest as high as possible,keeping your buttock muscles tight.Hold on this position and exhaling slowly come back to the normal position.

Benefits:

• Strengthens back,spine and neck
• Helps in reducing tummy fat.

Please do try this yoga and practice it regularly and have patience.You will definitely see the benefits for all the effort you put in.

Feel Beautiful !! STAY HEALTHY
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How To Do Yoga/Exercises For Back And Tail Bone Pain At Home

Hello Everyone,

Today is our post regarding exercises to keep us active and help us in getting rid of back pain.I had tail bone pain so these are some of the exercises and yoga postures recommended by my Physiotherapist.Not just for the pain but for well being of overall body.We sit long hours in front of laptop/computers  or  TV,but in unsteady postures which will affect or spine and back in the long run.So its must to have good balanced diet and exercises to keep us healthy and fit.

1.Walking/Running

Walking is the best form of exercise.Daily  brisk walk for at least half an hour ,if you have good walking track or park nearby  else in Treadmill .But  before   walking /Running in tread mill ,its a must to warm up.

Note :Be careful while using Treadmills Read safety instructions,

• Use good running shoes and Good Treadmill ,Power of motor should be min 2 HP.
• People who have knee Injury or Bone injury and People aged more than 45 be cautious while using ,if you have breathlessness or you have not exercised in months /Years or if you don't have the fitness .Please consult a doctor .Do not buy treadmill @ home and cause any injuries
• Pregnant women should avoid walking/Running on treadmills

Basic warm up exercise like Stretching ,Jumping jacks ,twisting torso etc.After warm ups start by walking slowly for a minute and then increase the pace and walk with good speed then increase more pace and then run  and then repeat the process by decreasing the speed.

2.Bridges.

Below are some of the yoga postures/exercises one should do everyday.

• Lie on your back,bend knees such that your knees point to ceiling and feet flat on the ground.
• Inhale and raise your hip and chest up hold the position and Breathe normally for 2 to 3 breaths .
• Then slowly exhale and come back to the position and then relax.

Bridge Pose or Setu bandhasana

Highly beneficial for  stretching  and strengthening back , hamstring,abdominal muscles and legs .It also stretches Chest and Lungs.Improves digestion also.

3.Uni lateral bridges

This is same as bridges but an advanced step with one leg raised.

Uni Lateral bridge

Lie on your back,bend knees such that your knees point to ceiling and feet flat on the ground.

Inhale slowly raise your 1 leg ,hip chest up hold the position and Breathe normally for 2 to 3 breaths 

Then slowly exhale and come back to the position and then relax.Repeat the same procedure for alternate leg.

4. Thunderbolt pose  (Vajrasana)

This is a easy asana which is a base position for most of sitting asanas.

• Sit back on your heels and place your knees ,heels together
• Place your palms on knees and keep back straight
• This is good meditation posture helps in aiding digestion. Relieving from acidity and  digestive disorders.

5. Cat -Camel pose (Marjari Asana )

This is 2 poses 1 flowing into other .

Note :Do not do this if you have knee pain/Injury Consult Doctor before doing

• Begin on your hands and knees keep your hands near your shoulders  that is standing on all fours.
• Inhale and tilt tail bone and pelvis Up let spine curve be downwards and head pointing up.(Cat pose)
• then slowly exhale and reverse the spinal bend pull stomach in and pelvis and tail bone down  Similar to camel(Camel Pose).

Repeat this transitions several times.This is beneficial for your spine and tail bone.

6.Tiger Pose (vyagrasana)

This is similar to cat pose.

Note :Do not do this if you have knee pain/Injury  like slip disc Consult Doctor before doing

• Begin on kneeling down and by  putting  your hand in front of your shoulder.
• Inhale and lift one leg  such they are parallel to ground and then bend  your leg backwards And raise your neck backwards  then slowly come back to normal position
• Repeat with another leg
• Very beneficial for burning the abdominal fat,Loosens hips joints and tail bone.
• Relaxes sciatic nerves

you can also find some other yoga postures:

https://care-healthycheap.blogspot.com//search?q=yoga-postures-for-getting-rid-of-belly

7.Hot water Bag for Relaxation

If you have too much tail bone pain use sits bath and hot water bag for relaxation.Find the link below to  buy hot waterbag.

Please do try this yoga and practice it regularly and have patience.You will definitely see the benefits for all the effort you put in.

Feel Beautiful !! STAY HEALTHY

 Do not forget to  SHARE,Follow blog and Subscribe to get notifications of my further posts.

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