Absolutely Proven Yoga Methods For a Flat Stomach
Yoga can help to reduce fat belly and flatten your stomach. Furthermore doing yoga breathing techniques and asanas for a flat belly will improve your physical and mental health. Consequently, it will increase your vital energy.
Do you know someone who doesn’t want six-pack abs? I don’t know! Everyone wants a flat and strong stomach. But few can achieve it healthily! There are on the market many magic pills and exercise equipment that promise they will make miracles with your stomach. But are they healthy?
When we are thinking about a flat belly, we make a connection with deprivation, hunger, stress, and fear!
For a flat and healthy belly, all you need is a proper routine!
Proper routine means you have to establish your daily plan for breathing techniques and poses (asanas).
In this post I share the daily routine that I find working for me for a flat stomach. I can’t promise it will work for you too, but I’m pretty sure it will. However, it includes no harmful methods and is even good for your health.
These methods are taken from yoga and include determined asanas and breathing techniques.
In this post I share my proven methods for a flat belly, not for six-pack abs. If you want six-pack abs you have to train harder. But don’t go far beyond healthy methods for abs.
The main reason for the accumulation of fat around the abdomen is STRESS!
Who is the main causer of the fluffy belly? The fluffy belly means you have high levels of cortisol. What is cortisol? Cortisol is a stress hormone. Our organism synthesizes cortisol under stress, lack of sleep, starvation.
What happens when we have high levels of cortisol?
– we lose muscle mass
– metabolism is slowed down
– reduces fat burning
– we accumulate fat in the abdominal area
– tissues and organs are damaged
– the regeneration of the organism is slowed down
– we feel irritable
– we feel tired
– high blood pressure
– accelerated pulse
To have a flat stomach, women need to have 10-11% body fat distributed throughout the body. If the body fat index is below 10%, you will not have a menstrual cycle and your hormonal balance will be extremely disturbed!
It is not healthy to be completely free of fat! Especially for woman!
How Yoga Can Help to Have a Flat Stomach
The main reason to start practicing yoga, if you want to have a flat belly, is that yoga lowers stress! Yoga will help you to manage stress and lower the levels of cortisol. With breathing techniques and meditation you can avoid the stress in your life.
Stress leads to the accumulation of fat because when we are under stress we eat inappropriate food or we don’t eat at all. The body is not stupid. When it is under stress, deficit and lack, it does not use, but stores! It stores fats!
Yoga Breathing Techniques To Calm the Mind and Burn Fats
1. NADI-SHODHANA OR ANULOM-VILOM
I practice this type of Pranayama early in the morning, but it is better to practice it in the evening before you go to sleep because this Pranayama calms the mind and balances the nervous system.
Nadi means Nerves, Shodhana means Cleaning.
Start in a comfortable seated position. Place the right thumb on your right nostril to prevent the flow of air. Inhale slowly through the left nostril. At the end of your inhalation, place the ring finger on the left nostril, release the thumb, and exhale slowly through the right nostril. At the end of your exhalation, inhale through the right nostril, then place the thumb on the right nostril again, release the finger from the left nostril and exhale. Repeat.
2. BHASTRIKA
Sit in any comfortable position, keep your head and spine straight. Take a deep breath in and breathe out forcefully through the nose. Immediately after breathing in with the same force. When you inhale fully expands the abdominal muscles, when you exhale firm contracts the abdominal muscle. Don’t strain.
This cools the body. People with low blood pressure should not practice more than 5 times, a maximum of 3 rounds.
This Pranayama increases vital capacity, relaxes the whole body and mind, is good for concentration , increases the oxygen level, good for those with heart and/or mental problems such as stress, tension, and insomnia. It is very beneficial for those with high blood pressure.
Try Uddiyana Bandha
Bandhas are extensively incorporated in breathing techniques.
The Sanskrit word bandha means to “hold”, “tighten” or “lock”. This definition precisely describes the physical action involved in the bandha practices.
Uddiyana Bandha is useful for many abdominal and stomach ailments, including constipation, indigestion, worms, and diabetes. The digestive fire is stimulated and the abdominal organs are all massaged and toned!
Yoga Poses For Flat Belly
1. Kumbhakasana – The plank
Plank Pose is a famous pose in gyms, but it is part of Yoga dynamic asana sequences. It is important the proper posture, there are a few mistakes that can appear when you hold Kumbhakasana. One of these mistakes is called “duck butt” when we arch the low back. This arching takes the pressure out of your core (where it should be) and into your low back (where it should not be). You have to tuck your pelvis forward towards the mat.
The plank pose strengthens your core and upper body. Try to increase the time in this position and actively engage the core. You have to feel it burns!
2. Tolasana – Scale pose
Ok, this pose is a little bit harder and probably for advanced yoga practicer, but if you give it a try probably you will do it. You should at first manage the pose Padmasana or Lotus pose, but if you couldn’t yet, it can be performed in crossed legs pose. The hardest thing here is to lift your body by pushing the hands against the floor, contracting the abdominal muscles, and lifting the legs and buttocks away from the floor and hold.
This pose creates fire in the body and actively engaged the abdominal muscles. Moreover it strengthens arms, shoulders and wrists.
3. Stretching abdominal poses such as Bhujangasana (Cobra pose), Dhanurasana (Bow pose) and Ustrasana (Camel Pose).
Stretching is as important as training. When you stretch you allow the muscles to relax and develop.
When you stretch the abdominal muscles you impact your lower back so pay attention to warm up before, probably with cat-cow pose.
4. Naukasana (Boat Pose)
Naukasana is a pose that strengthens the abdominal muscles. In this pose, you actively engage the core. It is a difficult pose, so begin with its easier variations.
It makes the circulation of blood and oxygen around the abdomen and lowers back at a time much faster. Naukasana is good for those who wish to reduce belly and want to develop abs muscles.
These are my tried and tested methods for reducing belly circumference! I have some detox drinks that I consume almost every morning on an empty stomach. These drinks help me to clear my body from the toxins, but I will share them in another post.
Try these Yoga breathing techniques and Yoga poses if not every day then at least three or four times a week. Your body will be grateful to you, and you will enjoy a tucked belly and tight muscles.
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