Yoga is an amazing mind-body exercise that originated in India in ancient times. This exercise has been gaining popularity all over the world these days, more people are getting educated about its hidden potential and adapting it as a Complementary Health Approach. Many studies have suggested that Yoga helps in weight loss and weight management (1)
Yoga basically combines various physical postures like Breathing exercises, meditation, and a distinct philosophy.There are numerous styles of yoga. Hatha yoga, commonly practiced in the United States and Europe, emphasizes postures, breathing exercises, and meditation. Hatha yoga styles include Ananda, Anusara, Ashtanga, Bikram, Iyengar, Kripalu, Kundalini, Viniyoga, and others.
According to National Health Interview Survey (NHIS) done in 2007, which included a comprehensive survey on the use of complementary health approaches by Americans, yoga is the sixth most commonly used complementary health practice among adults. (2)
More than 13 million adults practiced yoga in the previous year, and between the 2002 and 2007 NHIS, use of yoga among adults increased by 1 percent (or approximately 3 million people). The survey also points out that 1.5 million children practiced yoga in the previous year.
Many people who practiced yoga were found to be doing so to maintain their health and well-being, improve physical fitness, relieve stress, and enhance quality of life. In addition, they may be addressing specific health conditions, such as Weight loss, back pain, neck pain, arthritis, and anxiety.
8 Proven Yoga Postures to burn belly fat and Lose Weight:
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.
Lie on your abdomen with hands aside. Bend your knees and place the feet near buttocks. Hold your right ankle with right hand and left ankle with left hand. 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 count and then rest your body by releasing your hands and legs. Relax and feel the changes in your body and mind.
2.Bhujangasana (Cobra Posture)
Lie down on your abdomen with chin touching the ground. Both your toes should be kept together and they should be turned outwards. Rest your two hands in front of your head and palms should touch the ground. Now stretch your hands backward without bending elbow. Lift your upper body and your hands will remain straight. Bend your head backward and count in this position. Then return back to normal position by lowering down your upper body and relax.
3.Naukasana (Pontoon Posture )
Lie flat on the floor with your arms by your side.With exhalation you lift both of your legs straight in the air and at the same time lift your upper body from the ground with your arms stretched out towards your legs. Hold the posture until you feel your muscles getting tired and slowly place your body back onto the floor. Increase the length of holding the yoga posture with each time you practice
4. Ardha halasana (Half Plough Pose)
Lie down straight on back. Hands under hip. Le8s joined. Raise both your legs at 90 degree. Then come down but legs should not touch the ground. Again raise the legs at 90 degree. Do this as suggested.After completing rest your legs on ground.
5. Ushtrasana (Camel Pose)
First sit down in kneel down position. Then bend backwards slowly with the head going back and hold both the ankles with the hands tightly. At the same time, push forward your back.
Your thumb of both hands should be inside of the ankle adjacent to each other while the other fingers should be outside. The feet should remain touched with the ground. Breathe normally and count as suggested. After that take rest in shabasan in supination.
6. Ardha matsyendrasana (Sitting Half Spinal Twist)
Sit down with legs straight. Fold the right leg and place it on the left thigh and touch the right foot with the ground. Fold the left leg and touch it with the right side of hip. ueft hand will go above the right knee to hold the left knee, Right hand will go back. Head and neck will the move toward right. Normal breathing. Hold the position and count. Do same with left leg and take rest in shavasan.
7. Upper body twist (movement)
Stand straight. Now raise your both arms sidewise parallel to shoulder. Bend your upper body toward right side along with your arms till the level you can and then come back in straight position. Again bend toward your left side and then come back in straight position. Do as suggested. Counting will be right 1 and left 2.
8. Batakram Kapalbhati in Sukhasana
Sit In sukhasana. Keep your hands on your knees. Inhale through nose quickly. while exhaling lower abdomen contract. Do this as suggested. Then take rest.