My Journey with yoga asanas belly fat loss
I was cynical, I tell you. I wondered whether the notion that mild stretching and grasping poses would actually be of any use when it comes to that hard to lose belly fat. I had tried all the things, like many of you, crash diets, desperate ab workouts, you name it. The outcomes were never lasting and I ended up feeling frustrated. However, when my fitness hit a wall, I committed to a real attempt of three months when trying to lose my belly fat using yoga poses.
What I learned was not only a physical change, but an overall change in my perspective to my health. This is not mere theory; but that is what I experience as to how these postures are effective, supported by the science of their action. I will tell you the specific poses that have worked wonders on me, and discuss specifically why they are so useful in slimming your waistline.
Aside the Burn: The Real way Yoga Goes After Belly Fat.
It is important to know why this is before we spring into the poses. It’s not magic, it’s metabolism. I began by knowing that not every yoga asana that works to burn belly fat is created equal. This is critical in a certain form of practice.
First, there is the calorie burn. Ashtanga, a flowing type of yoga such as Vinyasa or Power yoga, increases the heart rate. This cardiovascular factor is capable of burning calories, which builds up to the total energy deficit to lose fat. Second, and that was a game-changer to me, yoga is a stress buster that is proven. Cortisol is a hormone that is directly associated with the buildup of fat, especially around the abdomen, and occurs when we are stressed. Yoga also helps to balance the amount of cortisol in your body by balancing your nervous system and telling your body that it is safe to shed that protective belly fat.
Lastly, most of these moves work your core in a deep functional manner. They do not just scratch on the surface, they use transverse abdominis (the natural corset of the body) and obliques, and even deeper muscles that help stabilize the body. This develops lean muscle mass that can increase your resting metabolism that is, you burn more calories that are not in the mat. Then when you are holding a plank, you are not only burning fat but also decreasing stress and strengthening your core at the same time.
The 7 Poses in Yoga that changed my belly.
These are the most basic postures that were the basis of my practice. I was hoping to have at least 4-5 sessions per week, and in each session I needed to maintain the poses 30-60 seconds or do 5-8 rounds of the flowing sequences.
Bhujangasana (Cobra Pose)
This was a backbend of gentle kind which was part of my routine. It is marvelous in tightening the whole back and, most importantly, tightening the abdominal muscles. When you are raising your chest up the floor, you are basically working on your core to support your spine and hence tighten the belly.
My technique: I lie on my stomach with the palms located under my shoulders. I squeeze my elbows together, breathe in, and heave my chest out of the floor, with my back muscles. I ensure that my pubic bone does not come out of the mat. I maintain the pose with a mild twitch in my stomach, 5-6 very deep inhalations when I roll back to the initial position.
Navasana (Boat Pose)
When you need to experience your warm heart, the pose is this one. Navasana is perhaps among the most effective yoga poses in belly fat loss as it is yoga that requires the most intense effort of the abdominal wall.
My style: I sit on the floor in a bent position. I lean back a little and sit on my sitting bones and lift my feet up until my shins are straight to the ground. To make it more difficult I fold my legs in the form of a V. It is important to make sure that my back is straight and not hunching. I have this as long as I can hold a good form and I tend to begin with 20-30 seconds and increase after that.
Dhanurasana (Bow Pose)
It is the stronger brother of Cobra Pose. Dhanurasana gives a much needed stretch to the entire front body and creates a forceful compression massaging the body organs in the abdomen. This would assist in enhancing digestion and decreasing bloating.
My technique: I lay on my stomach and reach out and take a hold of my ankles on their outer parts. During an inhalation, I bring my legs into my hands scooping my thighs and chest out of the floor. I have a body weight that is on my abdomen. I stare forward and maintain the position between 4-5 breaths with a burning stretch in my belly.
Ustrasana (Camel Pose)
This was not an easy one to me initially but the good it does to the core and the front torso is unbelievable. It cracks the chest and extends the whole abdomen, combating that curdled-up position we develop by sitting at work all day.
My technique: I use my knees with a hip-width separation on the floor. I rest a hand on my lower back and with the support of the hand, I breathe in and raise my chest then gradually bend back, one hand reaching towards my heels. I do not recline my head back too much to take care of my neck. My whole length of the front body is instantaneous and strong. I hold for 4-5 deep breaths.
Kumbhakasana (Plank Pose)
And don’t scorn at the low plank! It is complete body strengthener which is incredible in core stability. It takes a solid foundation to a flat stomach and a plank is the only thing that can develop such endurance.
My technique: I get in a position of push-ups where the hands are under the shoulders and the body straightens along the head to the heels. To avoid sitting on my hips, I use my quads, glutes, and core in order not to lift or lower them. My attention is given to my breath, and I retain it 30-60 seconds. This is the position that taught me the feeling of core involvement.
Phalakasana (Side Plank Pose)
This twist will work the obliques or the muscles found on the sides of your waist that are important in a tight middle section. It additionally enhances shoulder stability and balance.
The way I do it: I take the support of a normal plank and find the position of my right hand on the right hand side and the outer edge of the right foot. I place my left foot on the top of the right one and then raise my left arm to the ceiling. I maintain my hips raised and my abdominal area contracted. Once on 5-8 breaths I lower slowly and repeat to the opposite side.
Surya Namaskar (Sun Salutations)
It is not just a pose but a series of flowing poses of 12 postures. This was the heart in a bottle of my daily exercise. To do several rounds has the added benefit of pumping your heart and burning a lot of calories and working your body as well as all the major muscle groups including the core.
My practice: I train 5-12 rounds in the mornings. The constant movement between postures to the next, working with my breath, forms an oxygenating meditation that develops heat, power and elasticity simultaneously. It is the final all-encompassing workout in a belly fat loss plan in yoga.
The Real Life Results: what my 90-day investment had done.
I committed to a 90-day practice. I did not merely do the poses, I took them as an indispensable part of my day like brushing my teeth. I paired this with an intentional eating style or no extreme diets but more whole foods and less of them.
Two months later, my clothes fitted in a better way. My energy amounts were off the scale and my desire to consume sugary foods has decreased significantly, a direct consequence of the reduction in stress. At the third month, I had lost two inches at the waist. What is more significant, I became powerful, competent, and united with my body, as I never was before. The bloating which had been such a torment to me was absent, and I had something of tone and definition which, single to crunches, had never been able to confer.
Weaving It All Together: What I Would Advice you to do to be successful.
Consistency is everything. It will not make a difference to do these poses once a week. Get used to a daily practice, at least 20 minutes per day. Feel your body–There are days when you will be capable of maintaining a pose longer than other days and this is ok. The magic is in showing up.
Combine the practice with conscious eating. Yoga is a delightful exercise of making you more conscious of what is coming to your body. Consume a lot of water and take ample sleep. It is this comprehensive process, which makes the results sustainable.
Frequently asked questions (FAQs).
Q1: What is the time it will take to reduce the belly fat using these yoga asanas?
It requires your consistency, diet, and starting point. In my case, I had noticed the change in my energy and bloating within 2-3 weeks. After approximately 6-8 weeks of the regular practice (4-5 times per week), the visible changes in my waistline began to appear.
Q2: Will the belly fat lean just by performing yoga exercises or do I have to perform other exercises?
Yoga itself is sometimes an amazing experience, particularly in the elimination of belly fat caused by stress. Nonetheless, to achieve the best outcomes, I discovered that when it was paired with other activities that I enjoyed such as walking or a few times strength training, it helped me turn around faster and made things more interesting.
Q3: I’m a complete beginner. Can I safely attempt these poses?
Absolutely! Begin with the less complex forms. As an example, your knees should be bent in Boat Pose. In Cobra Pose, just raise oneself a few inches off the ground. The trick is to be concerned with the form as opposed to depth. You may consider taking some first-time classes to establish a solid base.
Q4: What is the frequency with which I should practice such poses in order to achieve effective results?
I aimed for 4-5 times a week. This frequency enabled my body to get used to it and become strong without becoming too fatigued. A two-hour session once a week is much less effective than even a 20-30 minutes practice a day.
Q5: Does a particular kind of time of the day make this practice the best?
I am personally a fan of a morning practice. It jolts my body into action, and predetermines a calm and focused day. Nevertheless, whatever time you can commit to on a regular basis is the best. A good way of de-stressing after work is also an evening practice.