Trying to reduce your waistline but not getting effective results? It might be due to opting ways in the wrong way. Including Yoga in your routine can help you achieve goals. But, it must be in the right manner. This article is all about 7 Yoga poses that help you decrease your waistline in an effective manner.
What are the benefits of yoga?
New benefits of yoga are spreading day by day: it reduces stress, improves nighttime sleep, and enhances concentration. But it also impacts the body, because we can use yoga to lose weight because some postures help to reduce abdomen and legs, harmonize posture and eliminate muscle aches.
Yoga is structured in postures; each of those poses impact on some aspect of the person, physical or mental. You do not need extraordinary flexibility to practice yoga, but perseverance is the key to achieving it.
Yoga is an oriental practice that has become popular among all of us because we work for the spirit through the body while strengthening ourselves physically. These are three elements that work together
Sequences of postures.
Although there are different yoga practices, today I’m here to explain to you some of the yoga postures that are common yet necessary to remain fit and fine.
Experts believe that prenatal yoga can be very beneficial and can even facilitate labor. This opens the hips, relaxes the muscles and helps strengthen the back, legs, and abs to prepare better for that special day.
7 Yoga Poses That Every Woman Should Do
You should know that yoga postures are a way to achieve physical and mental well-being through concentration and not an end in itself as some think. It is more about achieving balance and concentration through breathing in that position in which we are.
Through each posture we listen to our body, we pay attention to it, we realize how our mind and body interact and evolve with the yoga posture we are doing.
Let’s get to know some of the most common yoga postures along with their benefits and techniques to do it in a better way-
1. Tadasana or Mountain Posture
Tada means mountain. In Tadasana, the body is straight as a mountain and its feet firmly against the ground. The posture is more serene than rigid. You will have a feeling of lightness in the body since it takes less effort to maintain the position against gravity.
Although it seems that it is a very easy yoga posture, because, at first sight, it is simply standing with arms outstretched at the sides, it is an asana that requires a lot of ourselves and our corporal self-knowledge.
To perform the mountain posture the spine and the muscles of the arms are involved without contracting the shoulders. It is an asana to become aware of the support of our feet and of the imbalances that we may have in the hip or in the back while inviting us to take root in the earth.
Technique of Tadasana
Start concentrating on breathing. Constantly deepens breathing.
Join your feet until your fingers and toes get touched.
Raise your fingers, separate them and press down. Press the same with the heels. Center the weight so that the body is evenly distributed between the two feet.
Squeeze the knees pulling the kneecaps. Stretch the back of the legs.
Tuck the stomach and expand the chest. Do not arch your back.
Place the arms on the sides of the body with the fingers pointing down.
Exhale and release the tension of the shoulders lowering them.
Relaxes the muscles of the face and throat.
Imagine a rope tied to the forehead, which gently pulls the body upwards
Benefits of Tadasana or mountain posture
- Develops the awareness of the posture.
- It favors the alignment of the column.
- Improves general muscle tone.
- Prevents sciatica.
- Prevents contraindications
- Do not try to do this asana if you have the following injuries;
- Low blood pressure
2. Adho Mukha Svanasana or face-down dog pose
Adho mukha svanasana is a name in Sanskrit that means “adho” “down” “Mukha” means “face” and “svana” is a dog. It is so called because it imitates the position adopted by dogs when stretched. It is a posture of transition and rest.
We can realize it as an isolated posture in itself, and it is also a posture of transition, especially between greetings to the sun. You can call it an inverted posture because the head remains below the heart.
It is one of the essential yoga postures for practice. It is a posture of transition and rest that takes us a long time in the practice of yoga so that our body can do it correctly. If you want to strengthen the muscles of your back, shoulders, arms, and legs, this Yoga Posture works very well.
It is an asana that energizes the body and helps relieve stress, insomnia, and fatigue. Moreover, it can also help to reduce menstrual pain and improve digestion. It is also a yoga posture to root ourselves, connect with the earth through the two supports we have: hands and feet.
Benefits Of Adho Mukha Svanasana
- The position of the dog upside down has many benefits, not only physically but also mentally. As per physicist’s highlights:
- It helps strengthen and stretch the arms, also strengthens the legs.
- Stretch hamstrings, glutes, twins and hands.
- It is a highly recommended position for women with menopause, since it relieves symptoms, as well as relieves the pain of menstruation since it is a rest position.
- It also helps relieve and reduce headaches and back pain.
- In terms of mental benefits, its mental relaxation function stands out, which helps us to reduce stress and therefore also combats insomnia, allowing us a greater rest; it also relieves depression and because the posture favors blood flow, improves brain function.
- Dog upside down, a curious name, is one of the best-known positions in yoga and the most performed, so if you do not leave first you do not despair, you will end up making it perfect.
3. Bhujangasana or cobra posture
Cobra Posture is another of the most used yoga postures throughout the practice. It is a very interesting asana because it helps you level sexual energy with umbilical energy. It is also excellent to give flexibility to the spine, strengthen the lower back and undo any tension that may be in this area.
Doing this asana constantly also helps you massage the female organs, give strength and vitality to the brain and improve your concentration helping to center your mind. It will also improve your body’s resistance to stress because this position mixes relaxation and tension in different intensities.
Benefits of Bhujangasana or Cobra posture in yoga
- Increases flexibility in the back, especially in the spine, in the lumbar and thoracic areas.
- It helps relieve and reduce back pain and relaxes the muscles of the back.
- Strengthens and tones the back. Maintaining Bhujangasana’s posture is quite difficult since many back muscles work.
- Increase the strength and resistance of the arms.
- Tones and strengthens the legs.
- Reduces back problems such as kyphosis. By keeping the asana, this helps improve posture and the body “learn” not to bend forward and advance the neck.
- Avoid postural pain in the back and neck.
- It increases lung capacity and improves the performance of our lungs by expanding the thorax.
- Obviously, to make the most of the benefits of the Cobra or Bhujangasana posture, you will have to do it correctly and, if you find any type of pain or limit, do not force it.
4. Balasana or child’s posture
The child’s posture is a rest position that brings you back to harmony and balance and also helps you open your mind. It is usually practiced interspersed with other more intense asanas to extend the spine and relax. This is the yoga postures with which you can become more aware of your breathing and how your body, especially in the abdominal area, moves with each inspiration and expiration.
Benefits of Balasana
- It is best for the lower back, hips, thighs, knees, and ankles. Since it relaxes the spine, shoulders, and neck, the child’s posture is one of the best yoga exercises for back pain.
- Increases blood circulation to the head and other muscles, minimizing the symptoms of headache.
- When the head and the wheel are supported, it relieves back and neck pain.
- In addition to these physical benefits, Balasana’s stance also calms the mind and central nervous system, reducing stress, fatigue, and tension.
5. Chakrasana or wheel posture
Do you remember that wheel we used to do in gym class when we were girls? Well, Wheel Posture is a very similar asana that needs some strength in the upper part of the body to achieve this stretch.
This is one of the most interesting yoga postures because it stimulates all the chakras and invigorates your body and your mind. It is also excellent to stimulate the circulatory system, strengthen the spine and tone abdomen, legs and arms.
Benefits Of The Asana Chakra
- It expands the shoulders and the chest.
- This asana also strengthens the legs, abdomen, buttocks, spine, shoulder blades, buttocks, hamstrings, lower back, wrists, and arms.
- It is known to stimulate the pituitary and thyroid glands.
- Practicing this asana also provides a good stretch to the hip flexors, the core and the wrist flexors.
- Best to relieve some pain in the lower back.
- It cures infertility, asthma, and osteoporosis.
- It also relieves stress and reduces depression, and makes you feel energetic and full of life.
6. Sarvangasana or Candle Posture
Another yoga posture that you should never miss in your practice unless you are having so-called periods. It is an asana that stimulates the whole body since being an inverted posture, the blood flow is “reversed” to the head.
Candle Posture is a posture that will help you to calm the stress and the anxiety, to rest the mind, to reduce the fatigue and to alleviate insomnia. Moreover, it is also excellent for toning legs and buttocks. What else? This yoga posture can also help to improve digestion and stimulate the thyroid and abdominal cavity. It is also very energizing, when you are very tired, 15 minutes in the posture of the candle will return you to your normal state.
Benefits of candle posture
- We deeply stretch the muscles of the back, shoulders, and neck, so we strengthen the spine from top to bottom. It also strengthens other muscles such as those of the buttocks and legs.
- It helps us to correct the posture of the back so it is suitable for minor problems in this.
- It relaxes the nervous system while helping to oxygenate the brain and, therefore, improve its tissues and function. Because of this, it also helps mental relaxation and reduces anxiety.
- It improves our balance and concentration since we must be very attentive to the muscles that are used and how to do it correctly.
- Since the position is upside down activates the blood supply by stimulating various glands of the body, especially the thyroid gland.
- For the same reason, improves the status of various systems such as circulatory, lymphatic, nervous, and digestive and even the reproductive.
- It serves to alleviate respiratory problems such as asthma.
- It helps to burn fat and eliminate liquids by stimulating the burning of calories and the functioning of the lymphatic system.
- Prevents and helps treat problems such as hemorrhoids, varicose veins, constipation, hormonal imbalances, and colds and improves memory
7. Vrkasasana or tree pose
This is one of the yoga postures that are trying to balance your body. Think as if your feet are the roots of the tree and your arms are the branches. It helps us to work the balance between body and mind through concentration; strengthens the muscles of the ankles, calves, thighs, and spine while stretching the chest, shoulders, and groin.
If you suffer from flatfoot this asana helps to improve it, as well as with sciatica.
Benefits of Vrkasasana or tree pose
- Strengthening the spine, ankle, as well as the calf and thigh muscles
- Stretching the chest, shoulders, thighs, and groin
- Improving the sense of balance in the body
- Alleviating sciatica
- Reducing problems related to flat feet
Today’s Health Tip
“Start your day with Yoga and take a long and deep breathe to keep your mind and body vibrant and healthy.”
Make up your mind and start practicing Yoga now!
There are many other yoga postures that depending on the type of practice you have, you can use to improve the relationship between your body, your mind, and your spirit, so do not wait any longer to start practicing yoga.