Yoga can reduce tummy fat, according to scientists. A recent study found that yoga practitioners lost two inches in waist circumference and had lower levels of cortisol, a stress hormone linked to abdominal obesity. Non-yogis showed no changes in either body measurements or cortisol levels.
Aerobic exercises are also shown in studies to help reduce tummy fat in nonsmokers in particular, if they have high blood pressure or other risk factors for heart disease.
Aerobic exercise will boost the metabolism to increase fat burning. Exercises that use compression or build stability at the same time as strengthening are best for maintaining posture and helping muscles work together better for better posture.
Yoga postures act on deep abdominal muscles, so they both compress the torso and target the deep abdominal muscles which lie under layers of muscle tissue nearer to your spine. Prior research has shown deep abdominal muscle contraction improves lower back pain.
There is a branch of Yoga called Apanasana, and it does focus on reducing stomach circumference. It’s just one style in a larger group that’s designed to stretch and strengthen muscles in the abdomen and pelvic area. You may also want to consult an instructor about which poses they think would be best suited for your needs, since there are so many different types available.
Apanasana yoga is a gentle asana style that’s often practiced as an alternative to traditional hatha yoga. It usually includes poses that are done lying on the back with arms folded around the stomach or around a pillow, and lying on different parts of the body, such as on the chest, on each side of the head and neck area, or under a knee.
The name “apanasana” derives from Sanskrit words meaning “downwards going.” Traditionally it has been performed in preparation for childbirth by women prior to labor- which suggests it may have been used to help women give birth more easily during what can be a challenging process.
Apanasana Yoga is the yogic science that focuses on strengthening and cleansing the energy in the pelvic region. This is significant in many practices because this area is related to “Apana Vayu”. By strengthening muscles, standing balances, and belly breathing during postures; you will create strength in your ability to break wind.
This balance of ease versus strong through apanasana yoga will support expansion of both spiritual practice and physical stamina needed for martial arts (among other activities).
Apanasana yoga benefits are wisdom, creativity, focus. Dynamic pelvic motions stimulate both solar plexus chakra balancing by increasing metabolism or constricting blood vessels while increasing antibody production during immune responses. Consequently it creates an optimal environment for learning concentration.
Yoga can help improve digestion by encouraging the relaxation of muscles, improving blood circulation by way of calming the nervous system and lowering stress. Most people find that this helps with their digestive disorders too.
Lesser known poses like “Nauli” for ladies-combine deepest exhalation with hugging your abdomen inwards towards your spine strongly while at the same time increasing stomach pressure using an inward force through breath-creation/projection (since inhalation creates a vacuum). The exercise contractions can provide relief to overstretched stomach ligaments, thereby providing abdominal support during pregnancy and earlier stages of life.
What is yoga?
Yoga is an ancient Hindu spiritual philosophy that teaches you to gain control of your senses and mind. It also improves your ability to concentrate.
Yoga is a discipline, art and science of physical, mental, and spiritual practices or disciplines. It originated in ancient India. Yoga employs physical exercises (asanas) coupled with breathing techniques (pranayama) for self-realization or the ultimate goal of moksha.
The core philosophy is, yoga teach us to suppress our internal fluctuations so that we may experience eternal happiness. It has some elements like perseverance, patience on one’s own limits, forbearance on others limit pushing on personal limits (limits of things like food intake), non-violence; it accepts karma as cosmic law.
There are many different styles of yoga which may include movements taken from martial arts, dance exercise or even stretching. The ultimate goal of Yoga is to align body, mind and spirit bringing about a sense of balance that can lead to beauty, strength and self-awareness while developing inner strength for the challenges that life brings.
Health benefits of yoga:
Yoga strengthens the mind, improves cardiovascular health, boosts immune function, diminishes injury recovery time, relieves depression and anxiety, releases muscle tension (according to research), reduces symptoms of osteoarthritis — but only gentle forms like hatha yoga are recommended for this condition.
Researchers found that women who practiced hatha yoga for eight weeks experienced significant improvements in balance and flexibility while decreasing their levels of anxiety. Hatha yoga is also used meditatively to reduce stress. You’ll also likely see mood-boosting effects from practicing this form of meditation on an ongoing basis. Hatha Yoga works meditatively by quietening our minds which decreases stress making the effects more livable, rather than exhausting.
Yoga strengthens and stretches your muscles and the supporting tissues, the ligaments and joint capsules. Yoga has been shown to aid in reducing chronic lower back pain, alleviate asthma post-exercise, improve cardiovascular function, reduce depression symptoms and anxiety levels. Yoga also improves sleep quality as it lowers the levels of cortisol which is a stress hormone that disturbs sleep cycles as well as positively affecting melatonin secretion which helps regulate circadian rhythms.
In addition to these benefits yoga also promotes better balance for everyday living by enhancing proprioception or one’s capacity to maintain joints in proper alignment with minimal muscle exertion. This improves posture resulting in less stress on the vertebral column thus reducing headaches, neck strain and low back pain.
Although practicing yoga is healthy, some people do experience side effects from practicing yoga including dizziness or lightheadedness, nausea/vomiting, arm numbness/tingling, exhaustion after the class is finished.
Many of these side-effects are common for first time practitioners and will go away with time after adaptation to the physical intensity involved in yoga. Often these symptoms are also indicative that you may be working too hard or not yet practiced enough to afford full mental focus throughout an entire class. One way to remedy this is to rest during Savasana (the corpse pose), and drink plenty of fluids.
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