Marjariasana (Cow Cat Pose or Cat Pose)
Marjariasana reduces abdominal fat
This posture causes the abdominal muscles to contract firmly, which helps to melt fat and minimise the size of the belly. Additionally helpful for improving spinal flexibility is this stance.
How to do:
- Seated in Vajrasana.
- As you get out of the position, continue breathing normally and let your body to slant parallel to the ground so that it rests on your knees and palms.
- Your hands must be towards the floor with your shoulders under your hips and your knees should be positioned beneath your hips. Maintain a straight back. To ensure that your weight is distributed properly, slightly space your knees apart.
- Take a deep breath in and lift your head while pressing your back down to create a concave shape in your body.
- To inhale the most air possible, widen the abdomen as much as feasible.
- Hold your breath while continuing to hold the position for 15 to 30 seconds.
- Exhale fully, lowering your head and raising your back in the process. Until you feel the contraction, maintain a strong position in your abdomen and buttocks. You ought to be holding your head in your hands.
- Hold the position for 15 to 30 seconds while taking deep breaths. Gradually increase the time to 60 to 90 seconds.
- Exhale and return gradually to Vajrasana. Take 15 seconds to unwind.
- Start by repeating this pose 10 times, then gradually increase that number to 30 times.
- Following each repetition, take 15 seconds to unwind. One of the best yoga poses to lose abdominal fat is this one.
Variations
To begin, pause at the tabletop posture (body resting on your knees and palms). As you inhale, lower your back to create a concave structure. Instead of lowering your head as you exhale, tilt it to the left so that your eyes are fixed on your left hip. Keep the remaining steps the same and repeat on the opposite side.
Benefits:
- increases the spinal column’s stability
- helps to improve posture
- lower back stress is eased.
Caution
As you strike this posture, be mindful to keep your head in line with your torso if you have a head injury.
Bhujangasana (Cobra Pose)
With this yoga pose, you can effectively stretch your abdomen. This pose is one of the most suggested ones to relieve post-partum back pain since frequent practise helps to strengthen the back muscles.
How to do:
- Your chest should be facing the ground while you lie prone on the mat with your legs slightly apart and your toes touching the ground.
- Keep your hands by your sides, palms down toward the ground.
- Put your palms down just below your shoulders.
- Taking a deep breath, slowly elevate your head and torso off the ground while maintaining a steady stare on the ceiling. Keep your buttocks firm and tuck your pubis in toward your navel.
- Hold the position while breathing normally for 15 to 30 seconds.
- By taking a deep breath and bending as far back as you can, try to elevate your body from the waist up. But watch out that you’re not doing any damage to your back.
- For 30 to 60 seconds, maintain the position while breathing normally.
- Exhale, and slowly bring your whole body, including your chest, neck, and forehead, back to the prone position. Slowly extend your arms in front of you.
- Start by repeating this pose 10 times, then gradually increase that number to 30 times.
- Following each repetition, take 15 seconds to unwind.
Variations
Once you’ve mastered the cobra position, swivel your head to the left and make an effort to keep your eyes fixed on your left heel. On the other side, you can carry out an identical action.
Benefits:
- tones the stomach
- increases the middle and upper back’s flexibility
- bolsters the back and shoulders
- reduces tension and exhaustion
Caution
Only bend backwards until you feel a stretch in your back, thighs, and abdomen. Even if you feel a little discomfort while stretching, please calm down. You can perform Ardha Bhujangasana in these situations.
Additionally, this position should not be done by those who are pregnant, have a spinal injury, or have Carpal Tunnel Syndrome.
Dhanurasana (Bow Pose)
Your tummy will look fantastically toned after doing this stance. This pose not only helps to stretch out your chest, legs, arms, back, and belly, but it also helps to correct your posture.
How to do:
- Your hands should be placed on either side of your body, palms towards the floor, as you lie down on the mat with your legs together in the prone position.
- As you take a deep breath out, raise your knees.
- Lean back and lift your head.
- Try gripping your ankles with your hands by bringing your hands backward.
- Your abdomen supports the weight of your body. Try raising your knees higher while taking a deep breath.
- Hold the position for 15–30 seconds before increasing the time to 60–90 seconds. Hold the position while breathing normally.
- Exhale, then slowly unwind and extend your body.
- Start by repeating this pose 10 times, then gradually increase that number to 30 times.
- Following each repetition, take 15 seconds to unwind.
Variations
Parsva Dhanurasan is the name of the variant. After achieving the Dhanurasana stance, roll to your right side and lower your right shoulder toward the floor. After remaining in that position for around 20 seconds, roll back to your starting position. the same motion on your left side.
Initially, rolling to the side could be challenging if you’re a newbie. You can practise rolling to the side while not holding your ankles in this situation. Your abdominal organs are massaged in Parsva Dhanurasana.
Benefits:
- enhances posture
- strengthens and stretches the back muscles.
- stimulates the stomach and neck
Caution
This position should not be done by those who have high blood pressure, hernias, or neck or lower back injuries. This position must not be done by women who are pregnant or who are in their menstrual cycle.
Unwind in Shavasana (Corpse Pose)
After a strenuous workout, you should give your body a chance to unwind, and the Corpse Pose is the best asana for this.
How to do:
- In a supine position, lay down.
- Depending on how comfortable it is, keep your feet close together or apart.
- Allow your hands to rest on the body’s sides.
- Shut your eyes.
- Deeply inhale and exhale as you let your body completely unwind.
- Until your body is entirely at ease and your breathing returns to normal, you should lay down.
Variations
Shavasana can also be performed by simply bending your knees and laying your feet on the floor, or by resting your legs on a chair or a wall.
Benefits:
- aids in achieving a deep, contemplative stage of sleep, which can help with tissue regeneration and stress alleviation.
- reduces anxiety, sleeplessness, and blood pressure
You should focus on establishing healthy eating habits in addition to all of these yoga positions for losing belly fat. Additionally, ensure that your body is getting enough sleep because studies have shown that not getting enough sleep has a bad effect on your abs.
In order to make sure that you are receiving enough regular exercise and aiming for weight loss, you may need to take a closer look at your yoga routine and the postures you are doing. Your nutrition, eating patterns, and way of life should also be taken into account as they could be impeding your ability to lose weight.
The decision of whether to emphasise yoga or the gym will depend on the individual’s specific requirements. Yoga can be a wonderful place to start if you’re seeking to tone your stomach muscles, especially in advance of more intensive strength training at the gym.
Also, yoga has some advantages over the gym that can help you lose weight, such as reducing stress, changing your mental state to help you make changes to your diet and lifestyle, and getting to know your body, mind, and food better.