Yoga won't help you spot-reduce, or lose fat in only one area of your body. It can, however, help you lose weight all over, which will help you shrink your gut. Yoga encourages weight loss because it fights stress, encourages mindfulness and helps you learn to suffer through discomfort. It also burns calories and certain moves will tone your abdominal muscles.
Tips
To lose weight, perform power yoga, which is modeled on the Ashtanga style of practice and is more vigorous than other forms, such as Hatha Yoga, a more relaxing style. Core Abdominal Power Yoga exercises will help you build core strength. Include aerobic activity, such as running, cycling or swimming, in your exercise routine as well to promote weight loss. Check with your doctor before taking up yoga. Avoid any poses that cause pain or discomfort.
Single Leg Rotations
Try Single Leg Rotations, a Kundalini yoga exercise, to tone your abdominal muscles and open up your hips. Lie down on a yoga mat, facing up. Lift your right leg up to about a 45-degree angle. Elongate your foot and point your toes. Engage in the Breath of Fire breathing exercise. Elongate your spine, extend your neck and slowly bring your chin back toward your neck. Relax your stomach muscles and breathe rapidly through your nose. Focus on steady, shallow breathing for about one minute. While you perform this breathing exercise, rotate your leg in a wide clockwise circle without grazing the floor. Perform 10 rotations in that direction and then rotate the same leg in the opposite direction. Repeat with your left leg.
Double Leg Rotation
Take a short break so that your muscles can rest, then begin the Double Leg Rotation, another Kundalini yoga exercise. As you lie on your back, lift both legs up to about a 45-degree angle. Elongate your feet and point your toes. Rotate your legs in a clockwise circle while performing the Breath of Fire exercise. Perform 10 rotations in that direction and then rotate your legs in the opposite direction without taking a break, if you can. Place your hand beneath your buttocks with your palms facing down to support your lower back if needed.
Plank Pose
The Plank Pose is another good abdominal muscle strengthener that also tones the arms. Start on all fours, with your hands directly below your shoulders and your feet shoulder-width apart. Distribute your weight between your hands and feet. Lift your pelvis by contracting your abdominal muscles. Make a straight line with your body. Hold this pose for three deep breaths. Bend your knees and rest for a couple seconds, then repeat. Try a more advanced side plank pose, as long as you don't have weak shoulders. Shift your weight to your right arm and face your left by pivoting on the edges of your feet. Hold your left hand right above your left shoulder. Your right shoulder should be pressed down. After a few breaths, return to the original position. Repeat on the other side.
Member Comments