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Yoga to reduce your waistline, to counteract stress and to increase muscle mass

October 06, 2023
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Yoga to reduce your waistline, to counteract stress and to increase muscle mass
Video Yoga to reduce your waistline, to counteract stress and to increase muscle mass

Today's yoga sequence focuses on specific yoga positions, or asanas, which help to counteract the accumulation of fat, especially at the abdominal level, and weight gain. Not only that, the yoga sequence that we are going to practice improves the feeling of well-being and self-esteem, counteracts anxiety and stress and even increases muscle mass, as proven by scientific studies that proposed to the participants the same yoga positions that we will see today (Cramer et al, Dtsch Arztebl Int, 2016).

Abdominal fat, why it should be combated

Abdominal fat is a type of fat that surrounds the stomach and abdominal organs. If in excess, it can cause what is called central obesity, a condition that can happen to anyone, not just overweight and obese people but also thin people. The accumulation of abdominal fat must be combated, not for an aesthetic problem, but rather for a health problem. In fact, abdominal fat is the most dangerous type of fat, it is not inert and stimulates the release of pro-inflammatory substances and hormones and furthermore, in the long term and if left untreated, it can increase the risk of cardiovascular diseases and diabetes (Cramer et al, Dtsch Arztebl Int, 2016).

Abdominal fat, can yoga help?

The answer to this question is yes, yoga can help control fat accumulation and reduce belly fat. However, consistency is needed. For example, in the study cited in the introduction, 30 hours of yoga, spread over 3 months, allowed the volunteers to reduce their waistline by almost 4 centimeters and to lose 1.3 kg of pure fat (Cramer et al, Dtsch Arztebl Int , 2016). But how can these benefits of yoga be explained? Certainly, performing a physical activity, such as yoga, helps burn more calories. But it's not just this, yoga brings other benefits that help you stay fit. In fact, yoga improves the flexibility of the joints, strengthens the muscles and allows you to release stiffness and tension, thus preventing and combating pain.

Therefore, if muscles and joints work better, we also move better and more willingly and therefore yoga, in fact, stimulates other physical activity. Not only that, yoga relaxes, chases away obsessive thoughts and counteracts anxiety and stress. In this way, yoga practice helps to contain those negative emotions that could lead to eating more than necessary and between meals. Finally, yoga helps reduce inflammation. In short, yoga is an activity that guarantees multiple effects on the health of body and mind! So let's start our practice.

Yoga to reduce your waistline, the mountain yoga pose

The practice begins and ends in the same way, with the mountain yoga position, which relaxes, helps clear the mind and chases away anxiety and stress. You are standing, your eyelids are lowered over your eyes and your arms are at your sides, slightly away from your body. Breathe, if a thought appears, look at it and then let it go, without holding it back. The mountain yoga pose allows you to feel your stability as you breathe, bringing air and energy into the body and then delivering waste, thoughts and worries to the earth.

Yoga to reduce the waistline, the boat and its variations

The yoga position of the boat, with all its variations, helps to strengthen the abdominal muscles and the core, which is the complex of muscles at the lumbar and abdominal level that supports the spine, and is useful for burning calories and reducing the waistline. Start in a seated position, with your feet on the ground and knees bent. Your arms are stretched out in front of you. Go backwards with your torso, getting closer to the mat without touching the ground. The legs stretch forward and descend towards the mat, always without touching the ground. This is the first variant of the boat, breathe. With the strength of your inhale, lift your torso and legs, which are now bent to form a 90° angle. Finally, stretch your legs, move your torso slightly backwards and enter the full boat position, breathe. After a few breaths the sequence continues. Lower your torso and legs again, moving closer to the mat but without touching the ground, breathe.

Then with the inhale, lift your torso and bent legs, and so on. The sequence must be repeated three times.

Then, you can relax by lying on your stomach, your legs are stretched behind you and your forehead is resting on the back of your hands. Breathe. After a few cycles, raise your forehead and remove your hands, placing them on the mat at shoulder height. Push the earth away and extend your arms, raising your torso into the yoga cobra position. Breathe, opening your chest, then release the position.

Yoga to reduce your waistline, twisting yoga poses

Yoga twistings are very useful for maintaining spinal mobility, stimulating detox processes and reducing the waistline. You are in a sitting position. The legs are bent and the feet are placed on the ground. Bring your left foot as close to your pelvis as possible while your left knee rests on the ground and falls outwards. The right foot goes beyond the left knee while the right knee looks towards the sky. Exhale and turn your torso to the right. The left arm goes beyond the right leg, pressing in order to facilitate the rotation. The right hand is on the ground, behind the back, and the head looks over the right shoulder. With the inhale relax, with the exhale try to rotate a little more. Continue like this for a few cycles, then return to the center, release the position and repeat on the other side.

Yoga sequence to reduce your waistline

We have seen the explanation and benefits of some yoga positions. If you wish, the complete yoga sequence to reduce your waistline and body weight, increase muscle mass, well-being and self-esteem awaits you in a video, in which you can see step by step how the different yoga positions are performed. You can access the video simply by clicking on the link on this page.

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