Here’s how to stop eating mindlessly—and instead learn to eat mindfully— for your best yoga practice ever.
Not sure what to eat before and after yoga class? We talked to registered dietitians and yoga experts about what to eat and when to have your best yoga practice.
I’ve often heard yoga teachers talk about yoga being all about learning to get your mind and body in balance—about finding inner peace and stability. If you follow that logic, it seems that eating mindfully and healthfully should actually be a huge component of yoga, yet it seems to me like it barely gets a nod.
Even though I do have a regular yoga practice, I often find myself grabbing takeout, eating quickly on-the-go, or chowing down at my desk while multi-tasking and sending e-mails. And while I look forward to my practice, I don’t think enough about what I’m actually putting into my body before and after my practice.
“The beautiful thing about yoga practice is it helps us to connect to our bodies,” says Kara Lydon, registered dietitian, yoga teacher, and author of Nourish Your Namaste: How Nutrition and Yoga Can Support Digestion, Immunity, Energy and Relaxation. “Practice listening to your body before and after yoga class to determine when and what to eat. Your body holds all of the wisdom to help you eat intuitively, you just haveto create the space to listen.”
To help me kick start a new plan to eat more mindfully before and after I practice, I asked Lydon—as well as other expert registered dietitians who are also yogis—when and what to eat. Here’s what we should all know about how to eat for an ideal yoga practice.
Avocado toast is a great pre-yoga snack.
What to eat before yoga class …
Before you practice, you want to aim for snacks that are easy to digest and that will help you stay loose while you practice. Of course, what works for your body is specific and personal, which is why we asked multiple experts to give you all the information you need to make a good choices. Here are their recommendations:
1. Simple carbs.
“Think simple carbohydrates with small amounts of protein, fat, or fiber for staying power and energy,” says Lydon. “Some of my favorite pre-yoga snacks are banana or apple with peanut butter, avocado toast, or hummus with carrots or crackers.”
2. Energizing snacks.
“It could be fruit and nut butter, a smoothie, toast with avocado, or anything that feels energizing to you,” says Lauren Fowler, a registered dietitian Nutritionist and yoga teacher in the San Francisco Bay area.
3. Easy-to-digest foods.
“Before yoga, choose foods that digest easily and give you balanced energy, such as a combination of whole grain carbohydrates, protein, and fat for staying power,” says Kat Brown, a registered dietitian and yoga instructor.
4. Eat two hours before you practice.
“I recommend having a full meal two hours before a yoga class,” says Alisha Temples, a licensed dietitian and yoga teacher in Virginia. “If eating within two hours of a class, choose a light snack.
5. Avoid spicy, fatty, and acidic foods.
These can upset your stomach, says Temples. You’ll also want to avoid foods that digest slowly, says Brown, as they could make you uncomfortable while you practice.
6. Give yourself time to digest before you practice.
As a general rule of thumb, allow yourself one to one and a half hours to digest after a light snack and two to three hours to digest after a light meal before your yoga class, says Lydon. “But the most important thing here is to experiment and listen to your body to determine the timing that works best for you.”
Try whipping up.a nutritious quinoa bowl for a post-yoga class meal.
What to eat after yoga class …
Having a balanced, satisfying meal or snack with some carbohydrates, proteins, and fats will help re-fuel your mind and body. Here, our experts make some suggestions for how to refuel after you’ve gotten your flow on:
Choose carbs plus protein. After yoga, especially if it’s a vigorous flow, you’ll want to refuel with a meal or snack that has a 3-to-1 ratio of carbohydrates to protein, which can help repair muscle tissues and restore energy levels, says Lydon. Some of her favorite post-yoga snacks include a Greek yogurt parfait with fruit, nuts, and granola; a quinoa bowl with veggies, tofu, or legumes; or a smoothie with frozen wild blueberries, banana, mint, Greek yogurt, and kefir or silken tofu.
Fat accumulated in certain areas of the body can be tough cookies, and if you’re looking to get slimmer around your abdomen, the only thing to do is to exercise regularly without stressing over it. And what fits the bill perfectly? Yoga to reduce belly fat!
Practising yoga regularly can offer several health benefits for not just the body, but for the mind and soul too. Apart from increasing flexibility and improving muscle strength and tone, certain yoga asanas can help burn fat effectively.
Cobra Pose or Bhujangasana
Apart from helping reduce belly fat, the cobra pose also cures digestive ailments like constipation. This asana is particularly great for individuals suffering from back pain and respiratory disorders.
To perform this asana, lie flat on your stomach with forehead on the ground and palms underneath the shoulders. Using the back and belly muscles, lift your body off the floor slowly while inhaling. Straighten your arms keeping shoulder blades pressed against your back. Stretch your neck while looking at the ceiling. Lift your hips off the floor by a couple of inches. Hold this position for 15-30 seconds; exhale and return to starting position.
Tip:Practice the cobra pose yoga to reduce belly fat if you have respiratory disorders and back pain.
Boat Pose or Navasana
The navasana is a popular exercise that strengthens abdominal muscles and helps develop six-pack abs. It is a hard exercise though, so if you’re a beginner, start with simple ones and pick this up later.
To practise, start with sitting on the floor. Keep legs straight in front of you with knees bent. Lean back a bit as you gradually lift your legs up in the air. Stretch your arms in front of you at shoulder height. Engage your abdominal muscles and feel your spine stretch. Hold this pose for as long as you can. Return to starting position, and rest for some seconds before repeating.
Tip:Progress to this yoga to reduce belly fat once you perfect the easier exercises.
Knees To Chest Pose or Apanasana
The apanasana yoga pose offers relief from menstrual cramps and bloating as well as help in melting fat around the stomach and lower back. This exercise also creates a downward energy flow, stimulating digestion and encouraging healthy bowel movement.
To begin, lie down on your back and inhale deeply. Pull your knees up to your chest while exhaling. Keep shoulder blades down towards the waist. Keep your face aligned with the centre of your body and tuck chin downwards. Hold this pose for 10-15 seconds or till breathing becomes comfortable. Move knees side to side slowly and maximise stretch as much as you can. Return to starting position as you exhale. Relax for a minute and repeat, performing the asana for a minimum of six times.
Tip:Practice apanasana yoga to reduce belly fat and to relieve menstrual cramps and bloating.
Chair Pose or Utkatasana
This is a standing yoga posture that helps stimulate the circulatory and metabolic systems, thereby aiding fat loss. The chair pose helps tone the entire body, particularly working the hips, thighs, and buttocks.
Stand with your feet slightly apart. Inhale and raise arms straight overhead with palms facing in and with triceps next to ears. Exhale and bend the knees while pushing the butt back; slowly lower yourself towards the floor as you would when sitting in a chair. Let the torso lean naturally forward over the thighs. Keep shoulders down and back. Continue inhaling and exhaling deeply. Hold the position for five breaths and return to starting position.
To make this harder, hold the position and lower arms to chest level as you lower your legs instead of keeping them straight overhead. Bring hands together as if joined in prayer, and twist the upper body towards the right, bringing the left elbow to rest on the right thigh. Keeping the abs tight, continue inhaling and exhaling deeply. Hold the position for five breaths; inhale and return to start by straightening knees. Repeat while switching sides.
Tip:Progress to the harder chair pose gradually to work your obliques, shoulders, and upper back muscles.
Warrior Pose or Virabhadrasana
Avoid practising this yoga if you have any spinal ailments, heart conditions or high blood pressure, or knee pain as it is an arduous exercise.
Traditionally there are 3 variations of Virabhadrasana. For the first, start with standing straight with feet four to five feet apart. Raise arms above your head and join palms. As you exhale, turn right foot 90 degree outwards; turn left foot 45-60 degree inwards, to the right. Keep the right heel aligned with the left wheel arch. Next, rotate torso to the right while keeping arms straight. As you exhale, bend your right knee bringing the thigh parallel and shin perpendicular to the floor. Keep left leg stretched out and the knee tightened throughout. Bend face back to look at the joined palms. Hold the position for about 10-30 seconds, taking long, deep breaths. Return to starting position and repeat steps on the other side.
Tip:Avoid holding the pose for too long or you could end up straining or injuring muscles.
Plank Pose or Kumbhakasana
This is the most simple yet effective yoga to reduce belly fat as it focuses on the core. It strengthens and tones the abs, along with the arms, back, shoulders, thighs, and buttocks.
To start, lie flat on your tummy with palms next to your face and feet bent such that the toes are pushing the ground. Raise the body by pushing hands off the ground. Legs should be straight and wrists directly under shoulders. Breathe evenly; spread fingers and press down your forearms and hands, keeping chest from collapsing. Keep the gaze fixed between your hands. Stretch the back of your neck and draw abdominal muscles towards the spine. Tuck in the toes and step back with your feet, aligning the body and head. Remember to keep thighs lifted. Hold this position as you take five deep breaths.
Tip:If you are practising this asana for building strength and stamina, hold the pose for up to five minutes.
Downward Dog Pose or Adho Mukha Svanasana
Holding this pose actively engages your core, making it a great yoga to reduce belly fat, and strengthen and tone the abdominals.
Get on your hands and knees, setting knees directly below hips and hands slightly ahead of shoulders. Spread palms and index fingers, and keep toes turned under. As you exhale, keep knees slightly bent and lift them up from the floor. Lengthen the tailbone and lightly press it towards the pubis. Push thighs back and stretch heels towards the floor. Straighten knees but do not lock them. Firm the outer thighs and outer arms, and press palms actively into the floor. Keep shoulder blades firm and draw them toward the tailbone. Keep your head between the upper arms. Hold this pose for one to three minutes; exhale and bend knees to the floor and come to rest in Child’s pose.
Tip:This is a great exercise to energise the body.
FAQs: Yoga to Reduce Belly Fat
Q. How many times should I perform yoga exercises?
A. Practising yoga even for an hour a week will reward you with benefits. If you can devote more time to yoga, you will definitely reap more rewards. If you’re a beginner, start with a couple of times a week, practising for about 20 minutes to an hour each time. Progress to an hour and a half each time as you advance.
Q. What are the types of yoga?
A. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga, Jivamukti Yoga, Power Yoga, Sivananda Yoga, and Yin Yoga are the different types of yoga. Pick a style that you’re comfortable with and that offers the most benefit to your mind, body, and soul.
Constipation is a common complaint. While medications and over-the-counter treatments can help, some people may be interested in alternative therapies, such as yoga.
Though yoga may not be the first thing that comes to mind when it comes to constipation, there is some evidence that suggests yoga can help alleviate it.
For example, a 2015 study of people with irritable bowel syndrome (IBS) determined that yoga could be a cost effective alternative therapy for the predominant symptoms of the condition, which are constipation and diarrhea. The researchers added that yoga might also help address other symptoms that IBS may bring, such as anxiety and fatigue.
Some yoga postures can manipulate a person’s digestive tract and may help relieve constipation by encouraging the digestive tract to pass stool or gas.
Keep reading for more information on yoga poses that may help alleviate constipation. Some of these poses are more challenging than others. Be cautious when attempting these postures, and do not push yourself too hard. Some people may prefer to speak to a yoga instructor before attempting the more advanced postures.
The Crescent Lunge Twist is a standing pose that requires a person to be in a lunge position. This pose also involves twisting the torso, which may help promote a bowel movement.
To perform this twist:
lunge forward with the right leg bent and the left leg straight
place the hands into a prayer position and slowly bend the upper body toward the right knee, leading with the left shoulder
hold the pose for a few breaths, then return to standing and start again with the opposite leg
This pose strengthens all the abdominal muscles. According to the Yoga Institute, this pose is good for those experiencing gas and digestive problems as it puts pressure on the abdomen. This is one of the more advanced poses, so exercise caution when attempting it, and do not push your body too hard.
To do the Bow Pose:
lie flat on the stomach
bend the knees
reach the arms back and clasp the ankles if possible
gently raise the chest off the floor as far as is comfortable
using the tension between the arms and legs, try to lift the thighs and upper body off the floor
Many people will experience constipation from time to time. In many cases, a person can find relief from their symptoms with dietary changes and OTC treatments.
However, a person should see their doctor if they experience:
changes in bowel habits
severe stomach pains
unintended weight loss
persistent constipation after exercising and increasing higher fiber intake
Constipation may be a sign that a person needs to eat more fiber and exercise regularly. It could also be a symptom of underlying conditions, such as IBS.
If in doubt, a person should visit a doctor for a diagnosis.
Yoga is one of the cornerstones of health and wellness, and for good reason. Simple postures or asanas can assist with not just weight loss, but also a gamut of other internal benefits. One of these is the vajrasana, also known as the thunderbolt pose. This is one of the easiest asanas to practice; even beginners can do the vajrasana, in the comfort of their home, and reap the rewards of good health. Let’s take a look at everything you need to know about Vajrasana benefits.
1. The meaning and origins of Vajrasana 2. How to get into and out of Vajrasana 3. Vajrasana can aid stomach disorders 4. Vajrasana keeps the mind calm and meditative 5. Regular practice of Vajrasana strengthens the lower back 6. Vajrasana increases blood circulation 7. Lose fat in your belly area with regular practice of Vajrasana 8. FAQS on Vajrasana
The meaning and origins of Vajrasana
The term vajrasana comes from two Sanskrit words – vajra and asana. Vajra literally translates into a thunderbolt, referring to the mythical weapon that Indra, Lord of the Heavens, uses in Hindu mythology. This is also symbolic of strength and indestructibility. The second word asana means posture and is a common suffix in most yogic terms when referring to yogic postures.
Pro tip:Vajrasana is a derivative of the vajra (thunderbolt) and asana (posture), which highlights strength.
How to get into and out of Vajrasana
Just as with every other asana, getting in and out of vajrasana is important, and it is also important to maintain the posture properly while you’re in it. If you’re not comfortable doing it on the floor, use a yoga mat or any regular mat will also do. Kneel down, and then make sure your knees and ankles are both together. Your feet should also be touching one another, with both the big toes together. Then gently, sit down on your legs, with your glutes resting on your heels. If you’re not comfortable, adjust yourself a little, without losing the essence of the position. Keep your hands on your thighs – palms downwards – and take a few deep breaths, inhaling deeply for four counts, and exhaling slowly to eight. Your head stays straight, and you’re gazing at a point at eye level.
If you’re a beginner, stay in vajrasana for not more than 2-3 minutes, and work your way towards longer time slabs with every progressive session. To come out of vajrasana, slowly raise your glutes and thighs of your lower legs, until you’re back into a kneeling position.
Pro tip:It is important to methodically get into and out of vajrasana, while improving the posture properly.
Vajrasana can aid stomach disorders
Usually, it is recommended that yoga be practiced first thing in the morning or at least four hours after your last meal. This is to prevent bloating and tummy aches because yogic asanas work on the body’s internal organs. However, there is an exception in the case of vajrasana, which is the only asana that can be practiced post a meal. Vajrasana has excellent benefits for digestion and keeps the stomach health in check. When you sit in vajrasana, it is the optimal position for blood circulation to flow to the digestive organs, and this gets them functioning effectively. It also lends itself to better food absorption and nutrient absorption, so you’re getting the best of whatever you eat. Prevents It The Formation Of Gas And Acidity, indigestion, and cures constipation.
Pro tip:Practice vajrasana every day, to ensure a wealth of digestive benefits.
Vajrasana keeps the mind calm and meditative
In 2011, the International Journal of Biological & Medical Research published an article, where the benefits of vajrasana were listed out, and these included the prevention and treatment of psychological disorders, stress and hypertension. Sitting in vajrasana for extended periods of time can have emotional and spiritual benefits as well, and can help keep the mind stable. It helps the body and the mind get into a meditative state, and if accompanied with the right kind of deep, conscious yogic breathing, can keep anxiety, depression and other emotional issues at bay.
Pro tip:Practicing vajrasana on a regular basis has both mental and emotional benefits.
Regular practice of Vajrasana strengthens the lower back
Sitting correctly in vajrasana requires your lower back to be upright, which means you’re using your own body and its needs to strengthen the back muscles. Over time, when you sit in vajrasana, you make sure that you use the back muscles the way they’re supposed to be used, without applying undue pressure on them with any other intensive exercises.
Pro tip:Your back muscles are sure to benefit from practicing vajrasana.
Vajrasana increases blood circulation
Through the day, as we move around or sit on chairs in a sedentary manner, there is a tendency for blood circulation to not reach the digestive organs as much as it should. Sitting in vajrasana allows for that. Your intestines, liver, kidneys, pancreas and the stomach region all benefit extensively from this asana, with red blood cells reaching these areas to provide much-needed nutrition.
Pro tip:Sit in vajrasana to get your blood circulation going.
Lose fat in your belly area with regular practice of Vajrasana
One of the major issues that you could face as you grow older or as your lifestyle remains sedentary, is the slowing down of the body’s metabolic rate. This impacts weight loss, and also the way the body absorbs food. Not only does vajrasana up the body’s metabolism, but it also helps lose weight in the belly area, because the posture requires a strong core to remain upright, and this in turn firms up the muscles in that region.
Pro tip:For a trimmer stomach, try sitting in vajrasana every day.
FAQS on Vajrasana
Q. Should I do Vajrasana if I have knee problems?
A. Ideally not. If you’ve got a knee problem, vajrasana can be practiced in a limited manner, or avoided altogether, depending on the severity of the condition. Sitting in this posture for extended periods of time can put excessive pressure on the knee area, which is not good for already-damaged knees. However, it is best to consult your orthopaedic doctor, and a yoga instructor on the same, before making the decision of whether it is safe to sit in vajrasana, and if so, for how long.
Q. Do other cultures have similar postures?
A. Yes, the Japanese have a sitting culture called ‘seiza’, which is the same thing as the vajrasana. For formal occasions and gatherings, it is not uncommon to find people sitting in this posture, which is considered polite and respectful, in addition to its wellness benefits. Also, in Muslim culture, within India and across the world, the vajrasana is employed as a posture for prayer, because it is peaceful and meditative while healing the body simultaneously. The posture is called ‘Julus’ and is slightly different, in that it involves the head to be bent, and the spine to be slightly curved inwards.
Q. Is there a more intense version of the vajrasana?
A. Yes, there is a more intense version of the basic vajrasana called supta vajrasana or the reclined thunderbolt posture. According to this, you’ll need to first sit in vajrasana, and then slowly, without jerking, recline backwards, and place one forearm and elbow on the ground, and then the other. Let the back remain arched, and your head touch the floor. If you can’t get your head to touch the floor entirely, gently place only the crown of your head on the floor. Remember to practice this variant first only under the guidance of a certified yoga instructor, before you’re given the go-ahead to do it on your own. Other than an enhancement of the benefits that come with the vajrasana, this also aids respiration, increases blood circulation to the brain, and activates the adrenal glands.
In a busy fitness routine, stretching is often skipped due to time constraints. However, just 10 minutes of daily stretching can improve sleep, mental clarity, flexibility, and make other exercises easier.
Mental Benefits: Beyond physical changes, stretching relaxes the mind, centers breathing, and promotes peaceful sleep.
Variety in Stretching: Certified personal trainer Ronny Garcia suggests trying variations like static and dynamic stretching.
Dynamic Stretching: Involves movement, using muscles to bring about a stretch. For example, a walking lunge extends the range of motion for better hip flexor and calf stretch.
Static Stretching: Involves holding a pose without movement, commonly seen in yoga or post-cardio sessions.
Benefits of Stretching Everyday
Incorporating a stretching routine, even in as little as 10 minutes per day, can offer powerful health benefits. Some of these include mitigating chronic pain, improving range of motion, and reducing joint stiffness. Here are a few of the potential benefits you might experience when stretching daily.
Increases Flexibility and Reduces Muscle Output
Improved Joint Stiffness: Stretching enhances joint flexibility, reducing stiffness and lowering the risk of muscle imbalances.
Study Findings: In a recent study using a goniometer and workout equipment, participants who performed stretching exercises showed a significant increase in flexibility compared to the control group.
Easier General Movement: Increased flexibility from stretching makes everyday movements more manageable.
Counteracts Inactivity
Busy Schedule Solution: For those with hectic work hours or challenging exercise schedules, just 10 minutes of daily stretching can be highly beneficial.
Study Results: Research on participants with reduced physical activity showed that a daily 10-minute stretching routine countered performance declines.
Morning Routine: Incorporating a 10-minute stretching routine, especially with yoga moves, in the morning can increase blood flow and set a positive mindset for the day.
Improves Chronic Pain
Pain Relief through Stretching: A randomized control trial with nearly 100 office workers showed that a four-week stretching program reduced neck and shoulder pain.
Improved Function and Quality of Life: Participants reported not only decreased pain but also improved neck function and an overall better quality of life.
Positively Impacts Muscle Strength and Power
Stretching as a Time-Saving Alternative: If there’s no time for weight training, stretching can be a valuable alternative.
Meta-Analysis Findings: A meta-analysis of studies on static stretching exercises revealed that, regardless of age, gender, or physical activity status, static stretching has the potential to improve muscle strength and power.
Risks and Considerations
Even though stretching offers physical and mental benefits, you need to be cognizant of the fact that it comes with its own set of inherent risks. Here are a few considerations to help keep you as injury-free as possible.
It’s Challenging to Remain Committed
Researchers at Harvard Health say that stretching every day will not perfect your pliability—stretching is not a magic tool for immediate flexibility. Rather, you need to keep practicing it. You developed tight joints over time and stretching them out will also take time.
It May Result in Injury
Safe Stretching Practices: When holding a stretch, avoid bouncing to prevent injury. Stretch until you feel tension, not pain. Cease stretching if any pain arises, and consult a healthcare provider if it persists.
Chronic Pain or Disabilities: Individuals with chronic pain or disabilities should consult a healthcare provider to determine suitable stretches and levels of physical activity for their specific needs.
You Need to Know Your Limits
According to a systematic review from the Journal of Sports Science & Medicine, stretching excessively can have consequences, which include nerve stiffness and nerve deformation. Start with easy stretches, such as a 10-minute active stretching routine, to help mitigate such nerve issues. You can build up tolerance over time and your nerves will adapt to the stretching.
Tailoring the Goal to Stretch Everyday
If you are new to stretching, you want to keep your goals within reach. In addition, for anyone with reservations, you might want to consider consulting with a fitness professional to develop an effective routine tailored to your body.
You also should follow stretching best practices that help you stay consistent and injury-free. This includes the following:
Warm up for 5 to 10 minutes with active stretching to get the blood flowing and prepare your muscles for static, deep stretching.
Stop if you feel pain.
Target different muscle groups to get a good overall body stretch.
Take slow, deep breaths. (Breathing out as you stretch can help you bend deeper.)
Avoid comparing yourself to others. You are on your own journey and everyone is different.
Know that some people are naturally flexible or have been developing their flexibility throughout their lives.
Strategies for Incorporating Stretching Into Your Day
Adding stretching to your daily routine can benefit you in immeasurable ways. For instance, the improved flexibility that comes with consistent stretching can help release you from chronic pain. Here are some tips from fitness professionals on how to incorporate stretching into your daily routine.
Track Your Progress
Josh Weight, a sports physiotherapist and director of Gravity Physio, says that having a tangible way to view progress helps with motivation. He recommends setting up a way to measure your hamstring length, such as a sit and reach box that you check weekly to see your improvement.
Pair With Activities You Enjoy
Incorporate Stretching into Daily Habits: To make daily stretching a habit, pair it with activities you already do regularly.
Examples: Stretch while brushing your teeth or brew coffee, integrating a quick stretching routine into your daily routine.
Incorporate Stretch Breaks Into Your Schedule
Do you work from home? Try setting alarms or putting reminders on your email calendar throughout the day to take short stretch breaks, Weight says. “Even a couple of minutes every hour can make a significant difference.”
Use the Stairs
Stair Stretching Tip: Certified personal trainer Lauren Wellinger suggests using stairs not only for calorie burn but also for stretching.
Calf Stretch: While on the stairs, step back so the heels are off the step. Push down on one heel, holding for 30 seconds, then switch feet.
Use Visual Cues
Combat Forgetfulness: To remember to stretch, place sticky notes or visual cues around your workspace or home.
Example Reminder: Consider a note on your mirror for a reminder while brushing your teeth.
Wind Down Before Bed
Nighttime Stretching Routine: Certified personal trainer Jeremiah Shaw suggests a gentle stretching routine before bed to reduce muscle tension and promote relaxation.
Daily Benefits: Regular stretching offers both physical and mental benefits, including reduced body pain and tension, improved mental clarity, increased range of motion, and relief from joint stiffness.
Achieve Your Goals: Whether aiming for better sleep or more advanced flexibility, dedicating time to daily stretching can make a positive difference. Consult with a healthcare provider if you experience any pain during your stretching routine.
Of all the fat that is accumulated in your body, belly fat is most stubborn to shed. Let us resort to the Yoga, the ancient Indian practice, that focuses on exercise, diet, breathing, relaxation, and meditation, for healthier living. There are numerous yoga asanas that aid in your endeavor to shed your belly fat. Let’s look at these asanas one by one and get to know how to work them to get a flat belly.
1. Tarasana:
Tarasana, also known as Tadasana, is the palm tree pose that requires you to stand straight like the palm tree. Popular yoga postures such as handstand, headstand, and full inversions are all part of this asana. This warm-up pose helps improve your blood circulation and readies your body for the asanas to come.
How to do:
– Stand straight with your feet together and hands to your sides.
– Stretch your arms up while keeping them parallel to each other and palms facing inwards.
– Raise your heel slowly and allow yourself to stand on your toes. Hold the position for at least 10 seconds.
– Come back by bringing your heels down first and slowly get yourself back to your initial position.
Limitations: This asana is not apt for you if you suffer from vertigo.
2.Konasana 2:
Konasana is the angle pose that has 2 variants. This asana is practiced to promote the health of your internal organs. To facilitate the burning of belly fat the second variant of this asana is practiced. In addition to reducing your waistline, this asana also improves your digestion, blood circulation, and nervous system stimulation.
How to do:
– Stand straight with your hands to your sides and legs parallel to each other. Look ahead and have your chin drawn in.
– Breathe in and bend your upper body to the right, above the waist.
– Ensure that your hips and legs stay still while you keep your left arm close to your head.
– Ensure that your head, neck, and chest, are perpendicular to your base.
– The above-listed steps must be completed within 3 seconds while inhaling and hold the position for at least 6 seconds.
Yoga for weight loss/ yoga exercises to reduce hip and thigh fat
Introduction
Yoga for hip and thigh fat
Yoga is one of the natural ways by which you can reduce your overall weight. The areas that usually pose to be challenging in your weight loss journey are the hip and thighs. The hours spent in the gym and the stringent diet restrictions all seem to be in vain when trying to burn thigh fat. If you have run out of all other options to burn hip and thigh fat, we recommend that you try yoga. Let us look at some proven asanas that can help you shed the stubborn hip and thighs fat.
1. Mandukasana:
Mandukasana, also known as the frog posture, is practiced to get rid of abdominal gas issues as well as burning your hip and thighs fat.
How to do:
• Begin by sitting in vajrasana pose.
• Round your fists while keeping both your thumbs inside and press your navel area with your rounded fists.
• While exhaling, bend forward slowly to get your chest to rest on your thighs.
• Ensure that your head and neck are up gazing forward and hold this position for at least 10 seconds.
• You can get back to your initial position by bringing your chest up from your thigh.
Limitation: If you are suffering from spine issues, slipped disc, or lumber spondylitis, do not attempt this asana.
2. Shalabhasana:
Shalabhasana, also known as the locust pose is practiced to reduce fat accumulated around your waist, knee, thighs, and abdomen. Some of the asana benefits include improved blood circulation and flexibility.
How to do:
• Lie on your stomach with your back facing up.
• Ensure that your legs and heels are together with your hands at your sides (palms facing the ground and placed under your thighs).
• Your chest and forehead touch the ground.
• Now, raise your chin to place it on the floor.
• While inhaling, lift both your legs as high as you can backward. Continue to keep your palms pressed on the ground.
• Hold this position for a few seconds and slowly bring your legs down to the ground to come back to your initial position.
Limitation: If you are suffering from the following conditions, refrain from practicing this asana –
• Asthma
• Hypertension
• Intestinal tuberculosis
• Peptic ulcers
• Heart disease
• Weak lungs.
3. Halasana:
Halasana, also known as the plough pose, is practiced to eliminate issues such as dyspepsia and constipation. It is a great exercise for strengthening your back and improving flexibility. It is suggested to children who have difficulty growing tall as per their age.
How to do:
• Lie on your back with your legs together and arms to your side.
• Now, slowing raise your legs carefully to chart angles up to 30o, 60o, and eventually 90o while your legs stay straight and vertical.
• Now, lift your truck while lowering your legs further across your head until it touches the ground.
• Hold this position for at least 5 to 10 seconds while keeping your arms pressed on the ground.
• To release, remove your arms, lower your torso, get your legs to 90o bringing yourself to your initial position.
Limitation: If you are suffering from slipped disc, hernia, hypertension, stiff spine or cervical spondylitis, do not attempt this asana.
4. Parsvakonasana:
Parsvakonasana is the extended side angle pose that allows you to stretch your body right from your heel to your fingertips. This asana is found to be effective in helping with issues such as constipation, menstrual discomfort, infertility, sciatica, osteoporosis, and lower back pain.
How to do:
• First, stand in the mountain pose and with an exhale move one foot away from the other to get a 3 feet gap.
• Turn your right foot out but ensure both your heels are aligned.
• Bend your right knee to get a right angle between your thigh and ankle.
• Simultaneously, lower the right hand and touch the floor with your palm.
• Now, stretch the left hand upwards as straight as you can and look at the fingers of your stretched-out hand.
• Hold this position for at least 10 seconds.
• Repeat the same steps with your left side.
Limitation: If you suffer from sciatica, blood pressure variation, headache, and insomnia, do not attempt this asana.
5. Supta Padangusthasana:
Supta Padangusthasana, also known as reclining big toe pose, is practiced to relieve lower back pain and arthritis pain. This asana provides a great stretch to your hamstrings, calves, and thighs while strengthening your back.
How to do:
• Lie on your back with your legs extended.
• Now, bend your right knee and pull your right thigh to your torso.
• Once pulled, hug your torso to your belly and loop a strap in the cup of the foot.
• Extend the right heel up to the ceiling and press your shoulder blades while pressing it to the floor.
• Flex the extended foot by trying to point the great toe of that foot.
• Hold the leg up for at least 10 seconds and repeat the same with the other leg.
Limitation: If you are suffering from hamstring or shoulder injury do not try this asana. Pregnant women must also keep themselves from practicing this asana.
6. Ushtrasana:
Ushtrasana, also known as the camel pose, is known to yield great results in people suffering from a hunched back. It helps in regulating the endocrine system and also helps with better digestion in addition to enhancing your flexibility.
How to do:
• Begin by sitting in vajrasana pose.
• Slowly stand on your knees while your toes are pointing back.
• Bend your spine backward and hold your heels with the palms of your hands.
• Bend your head backward and hold the position for at least 10 seconds.
• To release, take your hands off your heels, bring your head, and rest of the body back to the vajrasana pose.
Limitation: If you are suffering from vertigo, hernia, arthritis, or abdominal issues, refrain from practicing this asana.
7. Vyaghrasana:
Vyaghrasana, also known as the tiger pose, is effective in strengthening your arms, knees, and thighs in addition to improving your blood circulation. It is recommended, especially for its effectiveness in burning fat in the hip and thighs.
How to do:
• Begin by assuming the cat stretch pose.
• Now, slowly raise your right foot while maintaining the bent knee. Bring your foot as close as possible to the back of your head.
• Raise your head to look straight forward.
• Hold this position for at least 10 seconds, and slowly bring the right leg down under your hip and toward your nose.
• Now, press the thigh to your chest and hold this position for at least 10 seconds.
• Repeat the same with the left leg.
Limitation: If you are suffering from pain in your hip, thigh, leg, neck, back, or joints, do not attempt this asana. Also, if you have spine issues, slipped disc, knee problem, or weak wrist, refrain from practicing this asana.
8. Parivrtta Trikonasana:
Parivrtta Trikonasana, also known as the revolved triangle pose, helps you deal with stiffness in your back and relieves back pain. It also helps regulate digestion and rids you of constipation.
How to do:
• Start by standing in tadasana pose and move your feet apart to accommodate a gap of 3 feet between them.
• Raise your arms to shoulder level with your palms facing down.
• Turn your left foot to an angle of 30o and your right foot to an angle of 90o but ensure that both your heels are in alignment.
• Bend your right thigh forward to align the right knee and ankle.
• Now, turn your torso to the right and bring your left hand to touch the floor.
• Hold this position for at least 10 seconds and repeat the same with the other side.
Limitation: If you are suffering from low blood pressure, diarrhea, headache/migraine, or insomnia, do not attempt this asana.
9. Virabhadrasana 1:
Virabhadrasana 1, also known as warrior pose 1, is one of the basic yoga poses that is practiced to manage sciatica.
How to do:
• Start by standing in the mountain pose and thereafter, move your feet apart to gain a gap of 3 feet between them.
• Raise your arms forward, keeping them parallel to each other and perpendicular to the floor.
• Turn your left foot to an angle of 45o and your right foot to an angle of 90o but ensure that both your heels are in alignment.
• Turn your torso to the right while squaring your pelvis and bend your right knee over your ankle.
• Reach up while pulling your ribcage away from your pelvis. Stretch as much as you can and hold the position for at least 10 seconds.
• Repeat the same on the other side.
Limitation: If you are suffering from hypertension, heart disease, shoulder issues, and neck pain, refrain from practicing this asana.
10. Virabhadrasana 3:
Virabhadrasana 3 is the pose of a warrior and is known to be effective to strengthen and tone your abdomen. It benefits also include improving your balance and posture in addition to burning fat in the hip and thigh areas.
How to do:
• Stand with your legs apart with a 4 feet gap between them. Bring your right foot forward.
• Bend your torso by putting your weight on your right foot.
• Raise your left leg backward till your thigh is parallel to the floor and your knee and heel are in alignment.
• Keep both your arms parallel to the floor while they are stretched forward.
• Hold this position for at least 10 seconds and bring down your raised leg to release.
Limitation: If you are suffering from hypertension, heart disease, pain in shoulder or neck, and knee pain, do not attempt this asana.
11. Ardha Chandrasana:
Ardha Chandrasana, also known as the half-moon pose, is practiced to derive many benefits including relief from back pain, osteoporosis, constipation, sciatica, menstrual pain, and anxiety, among others.
How to do:
• Begin by performing the extended triangle pose on your right side while your left hand is placed on your left hip.
• Bend your right knee and bring your right hand to the floor.
• Now, start straightening your right leg while slowly lifting the left leg off the floor.
• Ensure that your left leg is straight and parallel to the floor.
• Thereafter, reach your left arm straight up, ensuring that both your arms together form a straight line.
• Look up at your extended left arm and hold the position for at least 10 seconds.
Limitation: If you have any injury or pain in your knee, hip, shoulder, or back, do not try this asana.
12. Dhanurasana:
Dhanurasana, also known as bow posture, is practiced to derive benefits, including managing diabetes and burning accumulated fat around your belly, hip, and waist.
How to do:
• Lie down with your stomach to the ground and your back facing up.
• Slowly fold your legs backward by bending your knees.
• Extend your hands to grab your ankles or toes and pull up your ankles and thighs towards your raised torso and head.
• Look forward and hold this position for at least 10 seconds.
• To release, let go of your ankles or toes and bring yourself to the initial position. Inhale and exhale correctly through the asana.
Limitation: Do not practice this asana if you suffer from –
• Appendicitis
• Peptic ulcer
• Hypertension
• Hernia
• Slipped disc
• Spondylitis.
13. Setu Bandha Sarvangasana:
Setu Bandha Sarvangasana, also called the bridge pose, is known for its ability to stimulate your internal organs, calm your mind, improve digestion, manage asthma and sinusitis. It is also practiced by women who are exhibiting menopause symptoms.
How to do:
• Lie on your back with your arms by your sides and place a thick towel or blanket to protect your neck.
• Press the sole of your feet on the floor by bending your knees.
• While pressing the floor with your hands and feet, thrust your buttocks upwards while tightening it.
• Ensure that your thighs and your feet are parallel when your buttocks are lifted up.
• Lift your buttocks till your thigh is parallel to the floor.
• Let your fingers be intertwined and let them rest on the floor under your lift.
• Hold this position for at least 10 seconds and slowing bring yourself down to come back to the initial position.
Limitation: If you have a neck injury or are suffering from neck pain, do not practice this pose.
All the above-listed yoga asanas are effective to help your burn the fat accumulated in your hip and thighs areas. However, practicing all the 13 elaborated asanas may not be feasible in one sitting. Hence, we have come up with a list of 5 asanas that can be practiced diligently to witness the same results. The asanas are –
• Mandukasana
• Halasana
• Virabhadrasana 1
• Dhanurasana
• Setu Bandha Sarvangasana.
Conclusion:
It is a fact that shedding the stubborn fat in the hip and thighs region can be quite a challenge. However, yoga has proved itself time and over to be an effective weight-loss option. Practicing the listed asanas consistently alongside living a healthy lifestyle can help your burn the fat naturally and quickly. If you have run out of all options to gain a perfect waist and thighs, yoga is definitely worth a try!
Yoga is a natural weight loss option that has been effective in shedding fat in problem regions like hip and thighs. Practice yoga asanas to gain a perfect and healthy body.
Stand straight with hands folded in Namaste position (palms touching each other in front of chest).
Steps:
Shift weight on your right leg, and lift left leg to touch right thigh as high up as possible. Toes of the bent leg should point straight to the floor. Lift both hands upwards and stretch. As you gain a better sense of balance, you should be able to do both these steps simultaneously. Hold position for 10-30 seconds before reverting to initial position. Repeat on other side. This will complete one rep of Tree pose.
Reps: 3 on each side
Sets: 1
Important notes:
Make sure your bent knee is not folding forwards. It should be stretched on the side creating a tension in the groin area.
Breathe normally.
Instead of folding hands and lifting them up above the head, you can use support of wall or chair.
2. Mountain pose
Initial position:
Stand straight with hands on the sides and feet 3- 5 inches apart. Spread your toes and sole to holdthe ground firmly relaxing, and acquiring as much surface area of ground as possible.
Steps:
Gently lift your arms sideways forming an angle of 20 degrees on both sides, lift and push your body upwards. As you balance your weight on the balls of your feet, you should feel a tension in your ankles and knees while your lower back tightens. Hold the position for 10-30 seconds and revert to the starting position.
Reps: 3 on each side
Sets: 1
Important notes:
Breathe normally.
You can use support of a wall or chair initially.
3. Balance Walk
Initial position:
Raise arms to sides, shoulder height and stand straight.
Steps: Choose a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other, as one does on an aerial tight rope. As you walk, lift your back leg. Pause for 1 second before stepping forward. Repeat for 20 steps, alternating legs. Then do the same backwards.
Important notes:
Breathe normally.
You can use support of a wall initially.
4.Walking Heel to Toe
Initial position:
Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
Steps:
Choose a spot ahead of you, and focus on it to keep you steady as you walk. Take a step. Put your heel just in front of the toe of your other foot. Repeat for 20 steps forward and backward.
Important notes:
Breathe normally.
You can use support of a wall initially.
5. Awkward Chair pose
Initial position:
Stand straight with hands on the sides and feet shoulder width apart. Spread your toes and sole to hold the ground firmly relaxing, and acquiring as much surface area of ground as possible.
Steps:
Gently lift your arms upwards, while bending knees and hips. Push your body downwards. As you balance your weight on balls of feet, notice a tension in your thighs and calves. Hold the position for 10-30 seconds and revert to the starting position.
Reps: 3
Sets: 1
Important notes:
Breathe normally.
You can use support of a wall or chair initially keeping your hands in the front.
6. Elimination pose
Initial position:
Stand with your feet shoulder width apart and hands folded in Namaste position (palms touching each other in front of chest). Feet twisted outwards in an angle.
Steps:
Gently bend your knees, and hips. Keep bending till you can. The ideal position is 4-5 inches above floor. Your hands should be a little away from your body. Hold the position for 10-30 seconds and revert to the starting position.
Most yoga schools say that the best time to practice yoga is with sunrise. But this may not hold true for people who sleep late or don’t feel comfortable working out in the morning.
Yoga is good for your physical, mental and spiritual well-being. However, to gain maximum benefits from yoga, it is always good to practice it at the right time. But when is the right time? Evening or morning?
Most yoga schools say that the best time to practice yoga is with sunrise. But this may not hold true for people who sleep late or don’t feel comfortable working out in the morning.
If you are also a night owl, do not let this philosophy stop you from practicing this brilliant form of workout.
The best time
There is no right or wrong time to practice yoga. Everyone has a different lifestyle, so you can practice it whenever you find the time, either in the morning or in the evening. Both have their own pros and cons. Considering the same, you can decide when you want to practice it.
The advantages of morning yoga
Good to kick start your day: It provides relief from aches, pain, and stiffness. Yoga in the morning is the best way to kick start your day.
Boosts your metabolism: Yoga boosts your metabolism, maintains your sugar level and promotes better digestion throughout the day.
You smile for the rest of the day: Yoga lifts your mood and ensures mental sharpness. Morning yoga decreases your anxiety and stress level throughout the day. It keeps your mind and body calm.
It connects with you: Practicing yoga in the morning provides time to connect with yourself before you enter a chaotic day.
The disadvantages:
Your body is stiff: Your joints and muscles are stiff in the morning. So, your flexibility might be limited.
Not the right time for night owls: If you are not a morning person, then getting up in the morning might be quite challenging for you. Yoga should be practiced when you feel energetic and motivated.
The advantages of evening yoga:
You are relaxed: You are more relaxed and warm in the evening, which allows you to practice any kind of poses.
You feel energetic: Most people feel more energetic in the evening as compared to the morning.
Good for your digestive system: Yoga in the evening helps to digest the food you have consumed throughout the day.
Better sleep: Yoga in the evening is good for quality and sound sleep at night. It keeps you calm and helps you sleep better.
The disadvantages:
Sleep Disruption: Doing an intense yoga session may disrupt your sleep routine. You might find it difficult to get some good shut-eye in the evening.
Hyperactive thoughts: Yoga supercharges you. Practicing it in the evening might make your mind hyperactive and you might end up thinking more about other things rather than focusing on your breathing.
The bottom line
It is up to you to choose when you want to practice yoga. Whenever you choose to do it, remember to keep your mind calm and relaxed. Find a quiet place and try to focus. The only time when one should avoid doing yoga is immediately after meals. Rest for at least two hours after eating your food before you practice it.
Runners are notorious for skipping out on cross-training exercises so they can squeeze in more miles. But non-stop running is a good way to invite injury, putting a damper on future runs. Yoga is the perfect complement to running as it can help stretch and strengthen the zones that runners use most, keeping the whole body in tip-top shape and increasing the likelihood that you can run again another day..
As Florida yoga instructor Brittany Szafran of Sass Yoga put it, “Cross-training with yoga can help athletes reduce their risk of injury and gain strength, flexibility and stamina to improve their performance in a range of sports.” Szafran notes that the key when doing yoga is to focus on your breathing, “unite your breathe with each and every movement to reap the full benefits.”
Here are Szafran’s tips for the best yoga poses that runners can use to recharge their bodies and their minds.
Low lunge
The low lunge or Anjenayasana stretches the quads and hip flexors. (Photo: Ryan Williams)
Bend your right knee at a 90-degree angle until it is aligned over your right heel. Lower your left leg to the floor and slide back until you feel a comfortable stretch in your quadriceps and hip flexors. Rest your arms on the floor for balance. Or, if you feel comfortable, raise them perpendicular to the floor for a stretch throughout the back and rib cage. Repeat on the other side.
Chair
Use chair pose or Utkatasana to activate the arms, back and quads. (Photo: Ryan Williams)
Stand with your feet hip-distance apart and firmly planted into the floor. Inhale while raising your arms overhead. Exhale and bend the knees until the thighs are as close to parallel to the floor as feels comfortable. Lengthen your back by reaching upward with your arms while continuing to press your heels into the floor.
Standing forward bend
Stretch your hamstrings with whatever variation of the standing forward bend, or Uttanasana, pose feels comfortable. (Photo: Ryan Williams)
Stand with your feet hip-distance apart and your feet firmly planted on the floor. Exhale and bend forward at the hips, lengthening the torso while you reach toward the floor. If it’s comfortable, brace your palms on the floor or wrap your hands around your ankles. If this is too deep of a stretch, follow Szafan’s example by placing blocks on the floor that you can use to brace yourself while you stretch.
Camel
Use the camel pose or Ustrasana to stretch out your lower back and hip flexors. (Photo: Ryan Williams)
Kneel on the floor with your knees hip-distance apart. Press your toes gently into the floor and rest your hands on your lower back. Inhale while extending through your back and then gently ease back. Do not collapse your lower back and keep your head neutral. For a deeper stretch, press your shins and the tops of your feet into the floor and lower your hands back until you can support yourself by holding your ankles.
Reclining Hero
There are several variations of the Reclining Hero or Supta Virasana pose you can use to stretch your ankles, quads and back. (Photo: Ryan Williams)
Start in Hero pose, sitting on the floor with your knees touching and the tops of your feet pressed into the floor. Inhale and lower yourself back to the floor. As Szafran demonstrates, you can use a block under your butt to ease the stretch. For a deeper stretch, remove the block and recline all the way back to the floor.
Boat
Use boat pose or Navasana to strengthen and stretch your core and hip flexors. (Photo: Ryan Williams)
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, lifting your feet and keeping your knees bent until your calves are parallel to the floor. Be sure to draw in your belly and keep your spine straight while you balance on your butt. Use your arms to make this pose easier (by placing your hands on the ground behind you for balance) or more challenging (by extending them at your sides).
Pigeon
Pigeon pose or Kapotasana helps to open the hips and stretch out the glutes. (Photo: Ryan Williams)
Begin on all fours with your hands and knees on the floor. Place your left knee on the ground by your left wrist as your left foot extends toward the right side of your mat. Make sure that your hips stay centered and your right leg remains neutral (in other words, don’t twist). Use your arms to brace yourself, or deepen the stretch by lowering the upper body forward and resting your elbows on the floor in front of you or stretching your arms out in front. Repeat on the other side.
Seated forward fold
The seated forward fold pose or Paschimottanasana is a calming pose that can help you cool down the hamstrings. (Photo: Ryan Williams)
Sit on the floor with your legs extended straight in front of you. Inhale, reaching your arms out to the side and then over your head to lengthen your spine. Exhale and bend forward from the hips, being careful not to stretch any further than what feels comfortable.
Sphinx
The sphinx pose or Salamba Bhujangasana helps to stretch out the lower back. (Photo: Ryan Williams)
Lie on your belly with your legs side-by-side and stretching out toward the wall behind you. Place your elbows on the floor slightly forward of your shoulders with your forearms parallel to each other. Inhale and lift your upper body off the floor into a gentle back bend.
Upward Facing Dog
The upward facing dog pose, also called Urdhva Mukha Shvanasana, stretches through the back of the legs while lifting and opening the chest. (Photo: Ryan Williams)
From the Sphinx pose, draw your palms back and plant them near your upper rib cage. Inhale while straightening your arms and lifting your chest and legs off the floor. Lift through the shoulder blades while keeping your back soft and your gaze straight ahead.
Locust
Try the Locust Pose, or Shalabhasana, to strengthen your back, legs, and arms. (Photo: Ryan Williams)
Lie on your belly with your arms at your sides and your palms facing the ceiling. Exhale while lifting your legs, arms, upper torso and head off of the floor. Reach through your legs while actively stretching from your heels to your fingertips.
Plank
Planks are all the rage these days. Use this position, also called Utthita Chaturunga Dandasana, to strengthen your whole body. (Photo: Ryan Williams)
Start in sphinx or locust pose and bring the hands back and plant them near the chest. Inhale while straightening the arms and curling the toes under. Keep the shoulders over the wrists and the torso parallel to the floor. Strengthen and lengthen through the heels to keep your hips from falling toward the floor or pushing up toward the ceiling.
Supine belly twist
The supine belly twist or Jathara Parivartanasana helps lengthen and strengthen the spine and abdominal muscles. (Photo: Ryan Williams)
Lie on your back with your arms out at your side and your palms facing down. Bring your right knee to your chest. While exhaling, lower your right knee to the left and turn your head to look over your right shoulder. Make sure both shoulders stay flat on the floor. Repeat on the other side.
Looking for effective ways on how to stop lower back pain? You might have been suffering from the lower back for quite a long time now.
You will be shocked to know that almost 80% of adults suffer from pain in the lower back at some points in their lives. The pain can both be acute and chronic
In both situations, back pain can halt your normal life.
The world is becoming increasingly fast-paced and everyone is stumped with packed schedules. This is coupled with the fact that open spaces are encroached upon for construction and there are fewer parts for recreation.
People living in the city are depending on gyms for their daily dose of exercise. Even living spaces are becoming smaller. The lifestyle choices are unhealthy and natural foods like vegetables, fruits, meats are replaced by junk and fast food.
In this world where people spend most of their time in a race, working almost all through their waking hours, it is normal that fitness levels have gone down.
The unhealthy lifestyle has lead to a host of problems like stress, depression, weight gain, and a constant ache in the muscles.
Yoga Benefits For Pain
Many people are turning towards yoga as a possible solution to such problems. Yoga is an ancient practice combining meditation and exercise which have a deep and long-lasting effect on the mind and body.
It regulates breathing and increases metabolism, aids in weight loss, relieves stress and reduces depression by bringing in positive energy via meditation and can also help in pain relief and management.
As far as pain management goes, most of the pain culminates in the back and shoulders due to long hours of sitting and incorrect posture.
Sometimes even the legs and feet experience pain due to incorrect footwear, strenuous exercise, or long hours of walking or running.
Older people fall prey to pain due to aging joints. Yoga has a cure for all of the above and more.
And, there is pain that is associated with Arthritis, Fibromylagia and other conditions where the pain is the focal point that are known to be helped by yoga.
Glimpse At The Best Poses To Manage Pain
Firstly, start with simple meditation. Sit in the correct cross-legged posture and practice Pranayam.
This will ease your mind and body and prepare it for the exercises ahead. Remember to be slow and steady. Start your routine with stretching.
The best thing about yoga is that it can be practised anywhere and anytime. You can also do it in your cramped office space if you know the right exercises.
Each pose or asana as they are called targets some part of the body or another. The stretching poses are intended to warm up your body. Remember to regulate your breathing and change every posture with proper breathing ins and outs.
Asanas
There are some pretty straightforward poses like the mountain pose, pyramid pose, raise hand pose, forward bend pose, downward-facing dog, warrior pose, etc.
These mainly improve your balance and work your core muscles which will help in relieve pain at the deeper level along with stretching your body to the fullest.
Follow this up with some standing poses like the tree pose and the pant pose which are the higher levels Asanas.
Back Pain Relief
The staff pose, head to knee pose, seated forward bend, cobbler’s pose, seated wide legged straddle, etc are poses to be attempted while seated.
These exercise your stomach, hips and thighs and provide wonderful results.
Now that your body is completely ready and warmed up, try the cobra pose for relieving back pain.
Follow that up with the cat-cow stretch. You will immediately find a difference in the level of pain in the body and will be refreshed.
There is also the bridge pose for those wishing to take it further.
Relax
After all of this, try some relaxing poses like the pelvic tilts, legs up the wall pose, happy baby pose, Goddess pose, child’s pose, etc.
Rejuvenate
If one does all of this at least three per week, there will be a significant reduction of pain within a month.
You will also end up feeling younger, rejuvenated, more alive and will have extra energy to last you throughout the day.
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