13 Yoga Poses For Weight Loss In The Abdominal Area

yoga poses for weight loss in the abdominal area

Yoga is a universal system of psychophysical training. With the right approach will help develop flexibility, lose weight, improve concentration, strengthen the muscular corset.

Yoga has many properties besides human development. The development of his physical, psychological and intellectual abilities. Basically everyone likes the things that happen after practice. And the improvement of the physical body is one of the effects of yoga.

But do not rely on practice alone. In addition to physical activity, in order to lose weight, you need proper nutrition. And do not eat at night. Yes, yes, no matter what time you practice yoga, early in the morning or in the evening. Be prepared for the fact that at night it is better to drink a glass of kefir, and not tea with buns.

We all know that stress is the main cause of weight gain . Yoga helps to reduce the level of stress in the body, reducing the level of cortisol in the body. Our weight depends on the level of cortisol.

As for the physical aspect, in order to lose weight with yoga, it is necessary to combine it with cardio loads (for example, running, jumping rope, tabata), power loads. That is, your load must be balanced in order for the weight to begin to fall.

So, in order to lose weight, you need not just to try a couple of yoga classes, but to introduce the practice into your life on a regular basis. If you challenge your mind and body, start eating right, practice regularly, run, walk 10,000 steps at least, losing weight will not keep you waiting.

What is asana?

Asana from Sanskrit is translated as “comfortable, stable position.” When practicing asanas, the body is physically strained, and at the end of the practice, Shavasana is most often performed, due to which mental relaxation occurs. Conscious practice helps to feel both inside and outside.

Start the practice with a light workout or charging, and finish with Shavasana.

Tree Pose (Vrikshasana)

Do not be deceived by the external lightness of this asana. It is much more difficult than you think. This is one of the positions on the development of balance.

  • Stand up straight, lift your left leg.
  • Lay your left foot on the inside of your left thigh. Keep your back straight. The body, for balance, can deviate forward or to the left
  • Spread your shoulders. Align them
  • Connect the palms in namasta before the heart
  • Then try raising them above your head.
  • Hold for 30 seconds, then change sides

Deep forward bend (Prasarita Padottanasana)

Traditionally, in this position, the hands should touch the floor. But if you do not go out, it’s not scary. Move gradually.

  • Spread your feet 100-120 cm wide apart and lean forward. Lean at the expense of the hip joints, not the lower back. This means that the back in the slope should be straight. And this is the main guide of this posture. If the hamstrings do not allow you to perform an asana with a straight back, you just need to bend your knees slightly
  • First, perform an asana in front of the mirror to avoid mistakes
  • Hold for 5-6 deep breaths

Pose of the Raven (Bakasana)

One of the asanas to strengthen the strength of the hands. Thanks to her, you can lose weight and increase arm strength.

  • Sit down, place your hands on the mat in front of you, with your fingers wide apart, your knees should be wider than your arms.
  • Stand on tiptoe, put your knees on the edges of the shoulders
  • Slowly move your body weight forward, put your toes on socks
  • First try to pull one leg off the floor, then the other.
  • The back should be rounded, the press works, the look between the hands
  • By practicing this asana, you will eventually be able to straighten your arms, keeping your posture.

Pose of a chair (Utkatasana)

This is a version of our usual squats, only in yoga. Its influence will affect quadriceps.

  • Connect legs and arms together.
  • With an exhale, sit down slowly
  • Keep your back straight and your knees do not go over the socks
  • Try not to hold the hips too low, and do not bend in the lower back
  • Hold asana for 30 seconds

Warrior’s Pose 1 (Virabhadrasana 1)

Most often, Warrior I is performed as “Vinyasa” with Warrior II and Warrior III. They are performed in a single stream, in which the body moves smoothly from one asana to another.

  • Warrior’s I pose is like a high lunge, only the back leg stays at a 45 degree angle.
  • Try to keep your front knee at a 90 degree angle.
  • Stand for 30 seconds, then smoothly enter Warrior 2

Warrior II Pose (Virabhadrasan II)

  • From the posture of Warrior 1, simply turn your arms and chest forward, as shown in the picture above.
  • Turn your chest and hips in the same direction as your back leg.
  • Hold the front knee at a 90 degree angle.
  • Hold for 30 seconds
  • Then exhale, go to Warrior 3.

Warrior III Pose (Virabhadrasan III)

Warrior III pose the hardest of all this vinyasa. Although at first glance, everything is very simple. But keeping its shape for more than a few seconds is almost impossible for many beginners.

  • From Warrior II, unfold the chest to the edge of the mat, and stretch your arms upward to balance
  • Then join your palms in namasta in front of your chest, lean forward and lift your back leg up
  • slowly move your hands forward and your back leg toe extended to the back
  • Hold for 30 seconds

After you have completed all three poses on one side, repeat the vinyasa on the other side, starting with Warrior 1.

Dancer Pose (Natarajasana)

This is one of the asanas that helps not only lose weight, but also perfectly stretch the front part of the body.

  • From a standing position, grab your left ankle with your left hand.
  • Slightly lean forward and place your right hand on the thigh of the right leg to support
  • When leaning forward, bend over and look up.
  • Thigh of the left leg push up
  • When you feel comfortable in this position, slowly bring your right hand forward.
  • Hold for 30 seconds, then repeat to the other side.

Pose Low Lunge (Anjaneiasana)

The best pose for stretching the hips. Because of the sedentary lifestyle, many thigh muscles are very tight. This asana helps to increase the flexibility of the hips, if this is one of your goals. Hands in this position can be where you want, because their position in it determines which muscles you are stretching. If you raise your arms and lead back, you can stretch both your back and hips. If you leave your hands on the sides, a little behind, you can stretch the lower back. The third option is to put your hands on your knees in front. In this case there will be a not so deep stretch. Make sure the front knee is at a 90 degree angle.

  • Hold the asana for 30 seconds and repeat on the other leg.

Lunge with twist (Parivritta Ajaneiasana)

  • If the balance fails, put your right hand on the floor, next to your left foot, to support
  • Hold the knee of the front leg at a 90 degree angle, and the back leg is elongated and straight as a string
  • Put your right elbow on your left knee, and join your hands in namaste
  • Bring the shoulder blades together, and pull the navel back to back, for an additional workout of the abdominal muscles
  • Hold the asana for 5-6 deep breaths or 30 seconds, then repeat to the other side

Side Bar (Vasishthasana)

This is an excellent asana for training your abdominal muscles. Slat, side slat and all its variations are great for losing weight.

  • From the plank position, place your palms shoulder-width apart
  • Bend your legs to the left so that the outside of your left foot is on the mat and your right foot is on top
  • Expand the left palm in the direction of the beginning of the rug, and put your right hand on the thigh
  • Then hold the position and raise your right hand up.
  • Your hands should be on the same plane.
  • Thighs push up, do not hang loose
  • Hold for 30 seconds, then repeat to the other side.

Half Boat (Ardha Navasana)

This asana works directly with the abdominal muscles. That reduces body fat on the stomach. In it you should perfectly feel the rectus abdominis muscle.

  • Sit in Dandasana, place your palms on the floor, and lift your legs bent at the knees
  • When you feel stable in this position, straighten your arms parallel to the floor.
  • Hold for 30 seconds

If this posture is easy and comfortable, straighten your legs for extra tension. It will be a full boat or navasana. Hold for 30 seconds, then repeat the pose.

Stand on the shoulders (Sarvangasana)

This is an inverted asana – useful for the whole body.

  • Lying on your back, bend your knees slightly and slowly lift your legs up.
  • Hold the upper back with your hands so as not to fall.
  • If you have difficulty keeping your legs upright, try putting your hands on your hips.
  • Hold asana for 30 seconds to 60

The pose of the child (Balasana)

  • Bend your knees and sit on your heels
  • If this position is difficult, spread your knees wide and sit between your heels
  • Then bend down and lay your forehead on the floor.
  • In this position you can completely relax.
  • Hands can be pulled forward or backward as convenient.

The baby’s pose can be performed both at the end of the practice and for a break during the whole practice. Especially after such difficult asanas as a dancer’s pose, or a bridge.

The hardest thing in yoga is daily practice. Health and well-being should be the highest priority. And then the daily practice will be a joy. Practice this sequence regularly, and the body will definitely tighten, more energy and strength will appear.


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