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Which Yoga exercises should I do for fat loss?

Which Yoga exercises should I do for fat loss? 1

Follow these 5 yoga postures to reduce stubborn belly fat

Belly fat can be one of the most difficult and stubborn areas of your body to burn. Most of the time it’s the first thing people notice when they watch you. As a result, having belly fat can be complex and affect your quality of life.

Abdominal fat, in fact, is closely related to heart disease, type 2 diabetes, insulin resistance, and even some forms of cancer. Getting rid of belly fat is important because it is one of the most dangerous places in the body to have fat.

There are many exercises that help reduce belly fat, among them yoga is very effective and can be practiced by anyone in good health. But it is important to understand that, to eliminate belly fat, it is necessary to focus on nutrition because it is not less than 70% of the result.

You should practice these yoga postures almost daily to get fast and better results.

1. Cobra posture (Bhujang asana)

The posture of the cobra is a good posture to strengthen the abdominal muscles and reduce the belly. This posture will strengthen the back, the abdomen and the whole body. It also makes the spine supple and strong.

Bhujangasana

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Steps:

– Lie on your stomach with your legs straight.
– Place the palms under the shoulders.
– Chin on the ground and all the toes touching the ground.
– Then while inhaling slowly lift your chest leaning back as far as possible.
– This allows your body to look like a cobra ready to hit with your head up.
– Hold the cobra posture for 15 to 30 seconds depending on your ability.
– While exhaling, slowly lower your entire body while lying down.
– Repeat this at least 5 times by relaxing 15 seconds after each repetition.
– Do not perform this posture if you have back injuries, an ulcer, hernia or if you are pregnant.

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2. The bow (Dhanurasana)

Dhanurasana

The bow is one of the best postures to strengthen the abdominals. To reach your full potential, swing back and forth while maintaining your posture. This movement gives your abdomen a complete massage and activates the digestive system. Fights constipation. It also provides a good stretch to the entire body and back.

Steps:

– Begin by lying on your stomach with your legs stretched out and your arms placed on each side of your body.
– Then bend your knees, grab your ankles with your hands and hold.
– Inhaling raise your head and bend backwards. Raise your legs as high as you can.
– Hold this position for 15 to 30 seconds. Breathe normally while maintaining posture.
– As you breathe out, slowly bring your body back to a lying position.
– Repeat this at least 5 times by relaxing for 15 seconds after each repetition.

3. Posture of the boat (Naukasana)

This posture is excellent for fighting fat around the waist and is very good for the stomach as well as strengthening the muscles of the back and legs.

Naukasana

Steps:

– Lie on a carpet with legs joined and stretched, arms on the sides down.
– By inhaling, start raising your legs without bending your knees.
– Extend your feet and toes outward.
– Raise your legs as high as possible.
– Now, raise both arms keeping them straight, trying to reach your toes.
– Try to bring your body closer to the 45 degree angle.
– Breathe normally.
– Hold this pose for at least 15 seconds.
– Exhale gently while you release.
– Repeat this at least 5 times by relaxing for 15 seconds after each repetition.

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4. Board (Kumbhakasana)

This is the simplest but most effective yoga posture to eliminate belly fat. Not only does this reduce the belly but also strengthens and tones the arms, shoulders, back, buttocks and thighs.

Kumbhakasana

Steps:

– Start on your hands and knees placed directly under the shoulders and knees under the hips.
– Pull your toes and feet back, one at a time, stretching your legs behind you.
– Inhale and look slightly in front of your palms so that your neck is aligned with your spine.
– Keep your abdominal muscles contracted.
– Your body must form a straight line from the heels to the head. Make sure your hands are flat and your fingers open.
– Hold this position for 15 to 30 seconds or longer for best results.
– Release the posture by dropping the knees to the ground when exhaling.
– If you have back or shoulder injuries or high blood pressure, avoid doing this.
– Repeat this at least 5 times by relaxing for 15 seconds after each repetition.

5. Wind Liberation Posture (Pavanamukthasana)

This yoga posture massages the colon, regulates the acid level of the stomach, cures constipation and improves metabolism, relieves lower back pain, firms and tones the muscles of the abdomen, thighs and hips.

Pavanamukthasana

Steps:

– Lie in a supine position, arms on each side of your body and feet extended, heels touching each other.
– Bend your knees and exhale gradually bring the bent knees to your chest, with thighs applying pressure on the abdomen.
– Keep your knees firmly in place by squeezing your hands under your thighs.
– By exhaling raise your head to allow your chin to touch your knees.
– Hold for 60 to 90 seconds while breathing deeply.
– Exhale slowly, then relax your knees. Place your hands on each side of your body, palms down.
– Repeat this at least 5 times by relaxing for 15 seconds after each repetition
– Repeat these postures every day or every other day.

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To boost your metabolism, you can do this series of exercises in the morning.

Caution:

Not all exercises are suitable for everyone. Do not practice these postures if you are pregnant, have recently had surgery, injuries to the back or legs etc. If you feel pain, discomfort or dizziness do not continue.

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