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Yoga tips to reduce lower belly fats

Busy lifestyle, unhealthy eating routines, lack of exercise, and unchecked stress levels are primary causes for the increase in the waistline.

There are no shortcuts. You need a sattvic balanced diet, healthy routines, recreation and regular exercise to reduce belly fats to a large extent. Try to balance these four fundamental aspects of good health.

Yoga is a holistic solution to providing complete care. Some quick yoga tips and tricks to reduce the lower belly fats.

Ahar or Diet

It’s the rainy season so avoid eating outside and unhygienic foods. Diseases such as dysentery, common cold and cough, asthma, arthritis, nasal infections, digestion problems and skin allergies are common during monsoon season.

·         Eat more of whole grains, barley, pulses soups, curd, buttermilk, citrus fruits, honey etc.

·         Increase intake of Ginger, fennel seeds and black pepper to improve digestion naturally through foods

·         Increase the uptake of fibre in your daily diet.

·         Green leafy vegetables to avoid or clean them properly before use because they tend to contain more muck, dirt and soil than usual. Boil or steam the green leafy vegetables before consumption.

·         Don’t consume frozen foods, ice-creams, fast foods, refined, roadside pakodas and processed foods.

·         Most important eat on time with complete awareness.

Vihar or Recreation

Yoga indoors is recommended. Suggesting simple poses, techniques and relaxation to reduce stress and keep lower belly fats at bay. Walking is a gentle form of exercise. Spot walking, jogging, hip walking indoors is a good idea during rainy days.

·         Talasana (Palm tree Pose) - Discover and inculcate a deeper level of physical and mental well-being for your body through a cheerier spirit, toned abdominal muscles and healthier digestive system.  Helps in all-around fitness, flexibility, abdominal weight loss, developed immunity and inner peace. Watch Video

·         Surya Namaskar (Sun Salutation) - Strengthens the entire digestive system and prevents constipation. Improves blood circulation and invigorates the nervous system. Develops the lungs and improves vital capacity. Balances the hormonal systems and reduces redundant lower belly fats.

How to do Surya Namaskar

 ·         Padahastasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend) - Compression on the abdominal area will gently massages the internal organs and reduce the lower belly fats.

 Read Here – How to do Pashimottasana

 ·         Pavanamuktasana (Wind Relieving Pose) - Benefits the digestive system. The abdominal region is exercised and stomach fats mobilized. Highly recommended and easy to do pose.

 Read Here – How to do Pawanmuktasana

 ·         Naukasana (Boat Pose)- Firm core is the secret to keep the lower belly fat at bay. Initially it will be difficult and you might experience some tremors when holding the position. But with enough practice this pose is the best way for firm abs and trimmed waistline.

·         Marjarasana (Cat Pose) - The abdomen contraction and expansion experienced in the abdominal region while holding the posture static helps in mobilizing the lower belly fats, and therefore, reduces the waistline. This pose also benefits spine and improves flexibility of the spine.

·         Ardha Matsyendrasana (Half Spinal Twist Pose) – Twisting action in this posture benefits the oblique or love-handles and reduces the lower belly fats.

·         Shavasana (Corpse Pose) - Try conscious relaxation Shavasana. This will help to reduce the stress and improve the levels of happy hormones and thus the belly fat will be kept under control. Watch Video

Achar or Daily routines

·         Eat on time and sleep on time. Dinner should be completed early in the evening. Avoid late night parties.

·         Use hot water during bathing and washing your hair. If your head is wet immediately dry it.

·         Avoid skin infections – Quick home tip- Add 1 or 2 spoons of neem oil to half a cup of warm coconut oil and use it for the massage before hot water bath.

·         People with arthritis and joint pains should avoid sitting on cold floors since it will increase Vata dosha and aggravate the pain.

·         Foot care is very essential for people with diabetes – During rains the feet tend to get wet often. Dry them properly.

·         If you have to travel for the job keep an extra set of dry clothes in your office or lockers provided.

·         Keep body warm wear adequate clothing and cover your head when required or travelling. Invest in comfortable footwear with proper grip to avoid falling or slipping on wet surfaces.

·         Cut your nails moisture between them will increase the chance of infection.

Vichar or Thoughts/Thinking

·         Mind chatter increases stress and anxiety. Excessive stress leads to elevated levels of cortisol that ultimately lead to muscle breakdown and an increase in fat deposits. Unchecked and chronic stress causes increases in belly fat deposits due to physiological and psychological reasons. Many times chain of useless thoughts just keeps popping up. Thought and breath are connected.

·         Positive thinking helps.  Also, try to do more of pranayamas just before you go to bed on a light stomach (take your light dinner early by 7.30pm and post-dinner after 2 hours do pranayama’s at least for 15 minutes) to experience quality sleep.

Recommended Pranayama for better sleep

Yogendra Pranayama IV- Helps in the reduction of fat deposits in the abdominal region. Facilitates parasympathetic nervous system and induces relaxation.  Rectifies sleep disorders like insomnia and reduces stress.

Meditation Practices like mantra chanting, guided meditation etc. help in staying away from stress and this might help you to lose those lower belly fat bulges.

*Consult your physician before you attempt to take up Yoga. Also always learn yoga from a qualified and trained yoga teacher.

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Few Pointers To Celebrate All Inclusive 15 May-International Day Of Families

Switch off the mobile phones, iPods and TVs, no other duties; it’s just you and your family. You might be surprised, at the immediate peace and tranquility.

Set aside day and time for quality family time. Play board games, each member tell five jokes, etc.

Reflect together- Why we get angry? If you get angry, learn to help each family member and how to voice it correctly. For example- Moms generally get mad if wet towel on the bed. Respect her rules there is a reason. While family time is on they should be no peaking on mobile screens it’s disrespectful to other members who are trying to enjoy.

Find solutions and not problems in one another. Don’t get angry or hurt unnecessarily. Ask correct questions without being hurtful.

Arrange annual family picnics, movies and get-to-gathers as a team. Each member picks tasks to contribute and function as a team.

A family is very important, celebrate and cherish the time and yoga done with your spouses, children, parents, and even grandparents. You can get to enjoy asana practising together and reinforce the family bonds and have fun.

In our constant daily struggles and tussles to juggle different responsibilities time is limited. We have started to take things very seriously. This has taken a toll on all our relationships. Today marks an important event ‘International family day 2018’ so make the most of it. Plan a small cosy yoga session for near and dear ones.

Simple Yoga Techniques That All Can Perform Together –

Yoga Stretching exercises

Head and Neck exercises: Gently, as you inhale, allow your head to drop towards your left shoulder without lifting the shoulder. Exhaling, bring it back to the centre.  Repeat on left side. Inhaling, tilt the head backwards without moving the shoulders. Gaze upward and backwards at the ceiling. Exhaling, bring the head down towards the throat, tucking the chin into the throat cavity. Inhaling, return to the centre. Rotate neck gently in clockwise and anti-clockwise direction.

Shoulders: Keep the hands by the sides. Inhaling, lift the shoulders as high up as possible, towards the ears, to form a “cup”. Exhaling, relax the shoulders.  (If frozen shoulder refrain from doing it)

Hands: Clasp the hands in front of the chest; intertwining the fingers and palms facing the chest. Inhaling, stretch them outwards, parallel to the floor.  Exhaling, bring them close to the chest.  Variation while stretching the hands, turn the palms out, away from the chest.

Elbows: Raise both the arms in front, at shoulder level. Inhale. Exhaling, bend the elbows and touch the shoulder with fingers.  Inhaling, straighten the arms again. Keep repeating few times.

Wrists: Raise arms in front, at shoulder level. Close the fingers and rotate the fist–clockwise and then anti-clockwise

Trunk: Stand straight, with feet 24 inches apart with hands on the waist. Gazing straight ahead, slowly bend the trunk to the right, inhaling.  Keep the hips and legs fixed, only curve the spine. Exhaling return to the centre. Repeat the above, to the left.

Knees: Stand erect, gazing straight ahead. Tighten the knees and then relax it, alternately.

Ankles: Gazing straight ahead, balance the body on the left leg and lift the right leg up from the hips. Bend the right knee to keep the thigh parallel to the floor. Now, holding the right thigh up supported with hands, point the toes outwards and then inwards, few times. Repeat for the left leg.

Pranayama: Yogendra Pranayama I, II, III AND IV can be safely done by all.

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The yoga programme and classes are designed keeping in mind the Householder’s daily requirements. For example- learn how to mend common problems like clear skin, improved blood circulation, fat reduction more easily. Learn how to effectively manage diabetes, thyroid, blood pressure and asthma etc. related symptoms effectively. Learn the foundations of four pillars of Ahar, Achar, Vihar, and Vichar to lead a happy and fulfilling life. These help to improves focus and peace of mind, increase mind & body flexibility, vitality and energy levels.

Get away from the hassles and stresses of daily life and explore a holistic health infusion. Find simple solutions to your everyday problems and challenges through holistic yoga approach.

We offer innovative yoga style with correct Yogendra Rhythm (simplified breathing techniques) and Bhava (attitude training). Classical yoga teachings decoded keeping key result areas in mind and eliminating stress, fatigue, anxiety and tension.

For example –Most of us are always pressed for time hence difficult yoga asanas, kriyas and pranayamas etc. are modified to help cope and include it in daily practice easily; keeping the essence and benefits of that technique intact.

We have designed Yoga instructor course and special classes of Asanas, Kriyas, Pranayamas and Meditation technique keeping your requirement in mind and easy to follow tools that make it easy to include classical yoga asanas practice easy to adapt in day-to-day life.

Come experience a harmonious wellness and rejuvenate the mind, body and spirit.

BATCHES STARTS FROM TUESDAY 15, MAY 2018 welcome to our family

Address – C 308, Kailas Business Park, Hiranandani link road, Powai.

Contact – 98206 96800

The Yoga Institute POWAI invites you to a unique yoga experience

ASANA BATCHES Timings: 06am – 07am, 07am — 08am, 08:15am – 09:15am 05pm — 06pm & 06pm — 07pm. Days: Monday / Wednesday / Friday Tuesday / Thursday / Saturday. Hurry limited seats.

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LEARN, TEACH & ASPIRE –Change your life in a yogic way. Experience the light within. Join us today!

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2Men are stressed at job or performance stress,

Homemakers are stressed about homework to house help,

Children are stressed about exams and results,

Families are stressed about maintaining relations .., 

so name it and you are sure to find stress

Stress is a silent killer. Today everybody is stressed. It can be work-related stress, performance stress or stress due to strained relationships. High levels of stress can cause high blood pressure and even lead to heart attacks and anxiety or depression. But how can stress, do all that? The stress hormones when overstimulated and when they go unchecked can cause chronic activation and damage to our brains.  Stress disturbs our Neuro-muscular balance. Numerous researchers indicate that chronic psychological stress can even cause inflammation in the Heart muscles.

Yoga is the preventive answer. So let’s learn to de-stress with a simple asana-Yastikasana or Stick pose.

Yastikasana ultimate simple asana to de-stress and remove all fatigue. Before any individual attempts to practice advanced yoga asana learn the correct way to do Yastikasana. This particular posture improves body strength, resilience and boosts immunity.

Ideally suited to all the office goers or desk job holders take note and practice this asana. When practised regularly by children it benefits in increasing the height. Get rid of excess fat and reduce the belly fats the yoga way.

Yogendra Yastikasana or the stick pose.  This all-body stretch avoids undue strain (done supine position).

Watch Video How to do Yastikasana:

Starting position:  Lie supine (on the back) on a mat, legs fully extended, feet together, and the hands stretched above the head parallel to each other. Keep the mind relaxed and passively aware.

The sequence of steps for Yastikasana:

Inhaling, in 3 seconds, stretch the body at full length, the toes and the fingers pointing outwards (as if trying to reach something farther from them).

Maintain the stretched position for 6 seconds, retaining the breath (final position).

Return to starting position: exhaling, in 3 seconds; relax the hands and toes, attaining the starting position.

Dynamic practice:

Starting position- Lie supine (on the back) on a mat, hands beside the body. Keep the mind relaxed and passively aware.

Sequence of steps

Inhaling, raise both the hands in a semi-circular arc, keeping the hands-fully stretched and parallel to each other, to take them above the head.

Simultaneously, stretch the toes outwards. Synchronise the above two steps in 3 seconds, while inhaling.

Maintain this fully extended position for 6 seconds, retaining the breath (final position).

Return to starting position: exhaling, in 3 seconds, relaxing the body and toes, bring the hands back to the starting position, beside the body, to complete 1 round.

Static practice:

Practice the static pose only if the health condition is normal.

Attain the final position, as explained, above, breathing normally in the stretched position. Breathing should be normal–slow and rhythmic; focus on the gentle rise and fall of the abdomen.

Recommended practice: For dynamic 4 rounds /session. In case of static practice, maintain the final position for 30 seconds, gradually taking it up to 1/2 minutes with regular practice.

Limitations/Contraindications:

Kyphosis and other spinal injuries.

Frozen shoulder and arthritis.

Recent surgery in the abdominal region.

Benefits of this Yoga asana:

Facilitates maximum stretching of the body and aids in increasing height.

Causes deep pressure on the muscular tissues as well as on the organs, enabling the muscular tissues to either use up or put into circulation surplus deposits of fat.

It aids better circulation of blood.

Tones the usually relaxed abdominal and pelvic muscles.

The thoracic area opens up and improves breathing

Helps in correcting the faulty posture of rounded or drooping shoulders

Benefits the nervous system and calms you down.

Say goodbye to stress and fatigue with Yastikasana. Learn and practice Yoga asanas from one of the oldest organised yoga Institutes in the world.

Try our regular yoga asana classes for men and women. Multiple time slots make it an easy choice. Join us and learn from the seasoned yoga teachers.

Click here for more details. http://theyogainstitute.org/special-regular-classes/