It is really not possible to "spot reduce" and lose fat in just one area of the body. Instead, you can lose fat overall by doing vigorous exercise, including some forms of yoga. "Power yoga" and vinyasa yoga are variations based on classical Ashtanga yoga, which combine a specific breathing pattern and continuous movement. The heating yoga practice helps detoxify the body and, over time, can reduce overall body fat---including stubborn hand fat. Get medical clearance if you have any serious health issues before starting any new exercise program.
Sun Salutations
Step 1
Begin with doing sun salutations or Surya Namaskara. This series of linked yoga poses is combined with synchronized breathing, called ujjayi, or "victorious" breath. By doing these vigorous poses continuously, you will increase your heart rate, helping you to increase your metabolism. In Ashtanga yoga, five rounds of sun salutations are done every day in practice, six days a week. This prepares the body for other poses that require heat in the large muscles of the body. For example, sun salutations makes seated forward-bending poses possible once the body is warm.
Learn with a certified yoga teacher to avoid injuries: in the sun salutation, there are many variations for beginners.
Step 2
Do Pada Hastasana, or Hand-to-Foot pose by standing with your feet hips-width distance apart. Bending at the waist and moving from the hip joints to prevent loaded flexion in the low back, bring your chest forward toward your shins and slip your palms under your feet so that your right palm is directly under your right foot and the same for the left.
Extend your chest flat, and folding from the waist, draw the crown of the head toward the floor, bending the elbows out to the side.
Keep both knees microbent and actively contract the quadriceps at the front of the thighs and hamstrings at the back to avoid locking the knees.
Remain for five breaths before releasing your hands and come to standing. According to Lino Miele, author of "Astanga Yoga," this pose tones the liver and spleen, both of which assist fats digestion.
Step 3
Proceed to a challenging arm balance called Vasisthasana, or Sidearm Balance pose. Come to Plank Pose by setting your palms flat on a mat, shoulders-width distance apart and step your feet back, hips-width distance. Keeping your head extending forward and lower abs drawn in to protect the low back, roll onto the outer edge of the right foot and stack your left foot on top of it. Pressing your right palm into the floor, lift your left hand and extend it towards the ceiling. Keep pressing into the right hand to keep your chest, hips and legs off the floor.
For the classical pose, grab your left big toe with your left hand and lift the left leg up. Remain for five breaths and repeat to the other side. All arm balances are heating, or pitta-building, vigorous poses. By doing Vasisthasana, you can break a sweat, which helps you to raise your heart rate and burn more calories. The idea is to practice vigorous yoga poses at least three to four times a week for at least an hour to help reduce body fat.
Tips and Warnings
- All forms of yoga is best practiced with a certified yoga teacher to learn the foundational points. Practicing in a group class or in a private lesson, the yoga teacher can help correct form and help prevent injuries.
- If you have not done any yoga before, work with a certified yoga teacher to guide you through the practice. Each style of yoga will have slightly different alignment points. For example, while Ashtanga yoga includes five rounds of sun salutations in every practice, in Iyengar yoga, this is not the case.
Things You'll Need
- Yoga mat
Member Comments