Yoga Asanas for Reducing Abdominal Fat
The most dangerous
lies around the organs, deep within the belly.
The fat in the
abdominal area functions differently than
fat elsewhere in the body.
It has a greater blood supply as well as more receptors for cortisol, a
stress hormone. Cortisol levels rise and fall throughout the
day, but when you're under constant
stress, the amount of the hormone you produce remains elevated. With high
stress and, consequently, high cortisol levels, more fat is deposited in the
abdominal area since there are more cortisol receptors there.
If stress levels are
Abdominal fat will increase
These exercises can help postmenopausal women to get rid of that intra-abdominal
fat and in the process reduce their risk for some chronic illnesses.
Time: 1/2 minutes each leg.
Method: Lie down on your back. Breath in. Then fold
the left leg from the knees. Hold the fingers together and bring the folded leg
to touch the stomach. Lift the head and touch the nose to the knee. The other
leg remains straight. Hold the breath. Come to original position and leave the
breath. Follow the same for the other leg.
NOTE: This asana can also be done with both the knees
Benefits: Removes gas from the abdomen and reduces
abdominal fat. Increases the
flexibility of the knees and
Time: 1/2 minutes.
Method: Lie on your stomach, forehead on the ground,
hands under shoulders. Raise your upper body by the strength of the back
muscles, head up. Don't take help of the hands, they may remain on the ground or
held on the back over the hips.
Benefits: Helps in keeping the dorsal spine elastic
Backache due to overstrain can be thus relieved. Helps considerably in
reducing abdominal fat.
Time: 1/2 minute
Method: Lie on your stomach. Bend knees, hold the
ankles. Pull your hands and push with your legs, knees together, till the trunk
forms an arch with only the stomach on the ground. Look up. After releasing the
posture lie for a while in Shavasan.
Benefits: Reduces abdominal fat. The compressing of
the spinal column, pressing the nerves with the
scapulae minimizes blood circulation while in the asana. But when the pose
is released a greater supply of blood is endured to those very regions
increasing spinal flexibility and definitely raising the vitality.
Method: Lie on your back, legs straight, arms
overhead, hands together, palms facing up. Sit up, take hands overhead, back
straight, then bend forward to hold the big toes, head between arms and touching
Benefits: Reduces abdominal fat. Removes wind from
the intestines and increases
The Stomach Lift, Abdominal Lift
Method: The stomach lift really consists of two
First exercise. While standing with your feet about a foot apart and
your knees slightly bent, lean forwards a little from the waist and place your
hands just above your knees. Inhale deeply by pushing your abdomen forwards, and
then exhale by pushing your stomach in. Don't take another breath; instead, push
in your stomach even more, so that it becomes hollow, and hold your breath for
about ten seconds.
Second exercise: Do the same as above but, instead of
holding your Stomach in after exhaling, rapidly push your stomach in and out ten
times without taking another breath. Stand up straight and resume normal
This asana massages and tones up the internal organs
in the abdominal area.
It also massages the heart, making it a stronger, more
effective pump. Your circulation will improve and you will have less chance of
It relieves constipation, gas, indigestion and liver trouble.
It tones up the nerves in the solar plexus region.
It reduces abdominal fat and strengthens the abdominal
It helps the correct functioning of the adrenal glands
and sex glands.
Dandayamana-Dhanurasana- Standing Bow Pulling Pose
Tadasana, Mountain Pose
Inhale the right arm up keeping it rooted in the
shoulder socket but extending through the finger tips.
Bend the left arm so the elbow is close in to the body
and the finger tips are away from the body, palm faces the sky.
Engage the muscles of your right leg as you bend the
left leg behind you and catch the inside of your foot with your left hand.
Draw both knees together while keeping the tailbone
Exhale, press your left foot into your hand extending
from the left top thigh. As the leg raises begin to hinge at your hips
bringing your upper body parallel to the ground.
Allow the heart to melt as the left hip bone and
shoulder softens and surrenders.
Reach through the ball mounds of your left foot as
your upper body reaches forward.
Find the arch in the spine to be equal through out by
extending though the heart and rooting the tailbone down, away from the body.
To release: Exhale, come back through standing and
repeat on the other side.
arms, reduces abdominal fat, Helps manage
posture and natal care. Helps in
healing tennis elbow and frozen shoulder.
suryanamaskar, in the early morning, as the morning and evening sun
radiate more ultraviolet rays. Even in the west,
doctors are using the rays of the sun as a powerful
therapeutic agent in the treatment of diseases. They call it
Suryanamaskar is combined process of
breathing. It reduces abdominal fat, gives flexibility to the spine and
limbs and increases the breathing capacity. There are twelve spinal positions,
each stretching various ligaments and giving different movements to the verbal
column, which is bent forward and backward alternatively with deep breathing.
The tradition of yoga associates the belly with
the first three of seven
chakras arising along the body's core. These
chakras are muladhara at the base of the spine, linked
with the sacral nerve plexus; swadhisthana, associated with the
reproductive organs and linked with the parastatic nerve plexus; and
manipura at the navel, linked with the solar plexus.
The most important thing you need to do is to program yourself mentally. Don't
use a scale to measure your progress. Follow a
low fat diet.