If you want to lose weight, slim down your figure or get a flat stomach while being interested in yoga, you have made the right choice to effectively reduce fat from your body.
Losing belly fat, or weight in general, can be a real challenge. However, by following just three simple rules, you can start seeing changes in your belly in just one week.
Opt for a yoga mat with body alignment markers for more comfort and optimal grip.
Rule 1: Have the determination and the will to lose weight.
In order to keep your body in balance, it is essential to reduce fat, because not controlling your weight can lead to health problems such as heart disease, diabetes or hypertension. Make the decision to seriously commit to your weight loss.
So make up your mind and take your weight seriously!
Rule 2: Follow a diet to lose weight.
Adopting a healthy diet does not mean that you have to deprive yourself of food, but rather include fresh vegetables, fruits, grains and beans in your diet. Avoid fast foods, high calorie desserts, sodas and industrial drinks.
Rule 3: Practice Yoga.
Yoga goes far beyond a simple physical activity focused on losing your belly. It is a discipline that aims to balance the mind, body and soul. Yoga postures are particularly effective in losing weight and slimming the waist quickly. Numerous studies have demonstrated the remarkable effectiveness of yoga in the weight loss process, thanks to low-intensity workouts that are accessible to everyone and can be done anywhere. You don't need to sign up for a yoga studio in Paris, all you need is a yoga mat and free beginner classes available on YouTube to start your learning.
Whether you are a man or a woman, young or old, yoga will help you improve your blood circulation, your oxygen supply in the body and the functioning of all your organs. We've rounded up 15 fat-burning yoga exercises here, so you can start your journey to health by reaping the benefits of this age-old practice.
YOGA POSITION 1: Warrior Pose 1
The Warrior 1 posture is an important exercise for weight loss, and you should try to practice it regularly without neglecting it.
Try to place your front knee at a 90 degree angle, but if you are a beginner it is normal for your position to be slightly more than 90 degrees. Over time, you will be able to reach the full 90 degrees. Your back foot should point outward at a 45° angle as shown in the photo above. Raise your hands and try to straighten your body.
Hold this pose for about 30 seconds, then switch to the other side of the body.
Note that if you feel tremors, that's a sign it's working. You can hold the pose for longer if you want faster results.
YOGA POSITION 2: Warrior Pose 2
Unlike the Warrior 1 Pose, in the Warrior 2 Pose the hips are turned towards the edge of the mat . When going from Warrior 1 to Warrior 2, the hips and shoulders open to the side. You'll also turn your back foot so that your toes are angled about 45 degrees. In both warrior poses, bend your front knee and gently flex your front thigh until it's parallel to the floor.
Try to hold this posture for 30 seconds or more, depending on your stamina. But make sure you hold it for at least 30 seconds.
Whenever I practice this posture, I usually feel a burning sensation under my arms, under the thigh of the front leg and behind the back leg. This obviously means calories and fat are being burned.
YOGA POSITION 3: Warrior Pose 3
This pose in particular is very difficult, but if you can do it, you should try it regularly. With this posture, you must maintain balance on your legs, back and abdominal muscles while maintaining your position.
Stand straight on both legs, bend forward at 90 degrees and stretch your arms out in front of you. Make sure your arms are straight.
Next, lift one of your legs backwards, so that it is level with your outstretched arms.
Hold this position for at least 30 seconds, then repeat on the other side of the body.
YOGA POSITION 4: Plank
The plank is one of the most popular yoga poses for weight loss, and it's one of my favorites. It's simple to make and anyone can do it, but it can also be a little tricky!
Start on your knees with your hands on the floor, shoulder width apart. Next, extend your legs behind you and press your toes. Keep your neck, spine, and butt aligned.
Contract your abs and squeeze your butt for more stability. Hold the position for 30 seconds, then return to the starting position.
YOGA POSITION 5: Extended Triangle Pose
Stand with your feet apart, raise your arms until they are parallel to the floor, palms down. Turn your right foot 90 degrees to the right and your left foot about 45 degrees to the right.
Lean to the right with your upper body, keeping your left side facing up and your left hand stretched up. Turn your face to look at your left hand. Reach the ground with your right hand. Your chest should be facing forward.
Your shoulders, hips and hands should be aligned. Hold this pose for about 30 seconds. Then return to the starting position and repeat on the other side.
YOGA POSITION 6: Child's Pose
It's more of a resting position that you should be familiar with. You can adopt this posture at any time during your yoga session, for example between more difficult postures.
Sit on the floor with your legs bent, your knees wide apart, and your big toes touching. Lean forward, stretch your hands towards your feet, belly on your thighs and rest your forehead on the floor.
You can also do this pose with your arms stretched out in front of you. Stay in this pose until you feel rested, then move on to another pose.
YOGA POSITION 7: Pigeon Pose
Begin in an all-fours position, supporting yourself on your hands and knees. Place your right foot between your hands, bent at the knee, heel under your left thigh.
Extend your left leg back and press your toes. Keep your hips facing forward. If you lack flexibility, place a cushion or yoga block under your right hip.
Bow down to the floor as you exhale. Hold the pose for as long as you are comfortable, then raise your upper body as you inhale. Then repeat on the other side.
YOGA POSITION 8: Boat Pose
This posture is really excellent for losing belly.
Sit with your knees bent, your hands on your hips, and your feet on the floor. Start lifting your legs by leaning back, keeping your spine straight.
Once you are balanced, raise your hands to the sides of your knees and hold this position for 30 seconds. Then return your hands to the floor and return to the starting position.
YOGA POSITION 9: The bent-legged boat posture
This pose is similar to boat pose, but with a little variation. Instead of lifting your legs and arms like in Boat Pose, bend your knees to a 90-degree angle, then extend your arms as if you want to touch your toes, just like in Boat Pose.
Keep your spine straight and hold the position for 30 seconds or more.
YOGA POSITION 10: Chair Pose
To achieve this posture, imagine yourself sitting on a chair, raise your arms above your head, inhale and hold this position for at least 30 seconds. Over time, you will begin to feel a burning sensation in your calves and hamstrings.
Keep your feet together and make sure you can always see your feet in front of your knees. If not, you've leaned too far forward, but you can always lean as much as you want for the best results.
Tuck your hips in slightly and don't arch your back.
Hold this position for 30 seconds or more.
YOGA POSITION 11: Standing Forward Pose
Stand up straight, lean forward and hold your ankles.
This posture, which we often practice in the field, also contributes to flexibility.
Try leaning completely forward, like in the picture on the left, making sure to keep your back straight and avoid hunching over.
You will feel a stretch in the hamstrings (at the back of the legs), which means you are performing the pose correctly.
Hold this position for at least 30 seconds or more if you want to challenge yourself.
YOGA POSITION 12: Downward Facing Dog Pose
Position yourself on all fours. Hands should be laid flat (fingers open), aligned with shoulders. The feet should be hip-width apart, in line with the hands. Stand on your tiptoes, then slowly push your pelvis upwards, extending your arms and legs. Seat bones should point skyward. Slowly move your hands forward to gradually extend your spine. Feet should be flat on the floor. The head should be pointing down.
YOGA POSITION 13: Cobra Pose
The cobra is a yoga posture that is often practiced during a yoga session, as part of the Vinyasa sequence of poses. While a full cobra with straight arms allows for deeper flexion, you'll build more strength performing low cobras, in which you lift your chest without leaning on your hands. It is also essential to anchor your pelvis to the floor before lifting.
And There you go ! A quick yoga workout for beginners that will not only lose your belly fat, but also lose weight.
Remember to breathe deeply and calmly while performing these postures
In closing, we want to emphasize that yoga is an inclusive and welcoming practice, open to everyone, regardless of size or conventional beauty standards.
Yoga is accessible to you, to me, to our loved ones, to our elders - in fact, it is for everyone. As online fitness coach and wellness influencer Jenay Rose says, "Yoga is for everyone, it's about unity."
Moreover, according to a 2016 survey of yoga in the United States, only 19% of practitioners are between the ages of 18 and 29, with the majority being over the age of 30. A large share, 38%, is even in the "50 and over" category.
Finally, we would like to hear your opinion on this article. If you have any comments or remarks, feel free to share them in the comment section. Your opinion is valuable!