Certain cancers, such as breast cancer, along with its several therapies and treatments may potentially cause symptoms such as decreased range of motion, nausea, fatigue, and general weakness. Exercising and as well as other physical therapies, like yoga, can ease most of these symptoms. It can also help patients feel much better during cancer treatments.. Another positive benefit is that it can be scaled and modified to fit every patient’s unique abilities and needs.
“The practice of yoga has quite a few emotional, mental, and physical and benefits for pretty much all cancer patients,” claims Ann Marie Turo, OTR/L Ann is a yoga instructor that teaches in Dana-Farber’s Leonard P. Zakim Center for just such Integrative Therapies. There, she teaches practices like Hatha yoga, chair yoga, yogalates (which is a Pilates and yoga fusion), Pilates, as well as a foot fitness course.
Breast cancer patients that may experience lymphedema directly after radiation or surgery, Ann claims that yoga may assist them in improving strength and mobility and restoring range of motion in the arms. Yoga is also known to relieve anxiety and stress, which then lead to lower blood pressure and heart rate.
Director of the Zakim Center and Breast oncologist in Dana-Farber’s Susan F. Smith Center for Women’s Cancers, Jennifer Ligibel, MD, says, “studies have shown more and more that breast cancer patients practicing yoga report many positive signs. This may include diminished anxiety, increased energy, and generally improved well-being and quality of life”. She also stated, “The very goal of our Zakim Center is to give patients the tools for integrative therapies that hold proven benefits, like yoga, to assist their healing process during and after their regular treatments.”
Certain positive aspects of routine yoga practice involve improved respiratory, bone, and cardiovascular health along with increased body awareness, improved blood flow and a better sleep, mood, and focus. These things are often compromised during cancer treatments.
In addition, Ann claims, “Yoga is a ‘feel-good’ exercise, and it is a tool that you can just about use anywhere – while sitting on a chair, in bed, or on yoga a mat.”
Ann suggests easing into a specific yoga routine known to help with your symptoms. A number of her favorite yoga poses can be done while at a desk or sitting in a chair. View the 6 Yoga Stretches below for a beginner’s guide to stretches and poses that will aid in increasing body awareness and range of motion after breast cancer treatment.
6 Yoga Stretches For Breast Cancer Patients
Firstly, sit at the edge of a chair with your feet parallel, knees above the ankles, rib cage above the hips, and shoulders relaxed.
Benefits: Increase range of motion and release tight muscles
Take your right hand over your head and place the middle finger on the left ear. Inhale through the nose as your stomach rises, and exhale through the nose as your stomach contracts and you gently draw your head to the right shoulder. Hold for one to two breaths. Return to starting position and repeat on the other side.
Benefits: Increase range of motion and releases tight muscles
Take your right hand and place it in front of the left shoulder. Inhale through your nose as you feel your stomach expand, then exhale and rotate head toward the left. Hold for one to two breaths. Return to the starting position and repeat on the other side.
Benefits: Increase shoulder awareness and range of motion
Inhale through your nose and raise your shoulders up toward your ears as your stomach expands. As you exhale, roll your shoulders back and down in a circular motion. Repeat three to four times and switch directions.
Goal Post Arms
Benefits: Increase shoulder awareness and range of motion
Inhale through your nose and raise both arms to shoulder height so they look like goal posts. Inhale and hold. As you exhale, raise your arms up one to two inches then return to shoulder height. Repeat three to four times.
Benefits: Increase shoulder awareness and range of motion
Beginning in goal post position, inhale and bring your shoulders back, imagining cracking a walnut between your shoulder blades. Hold for one to two breaths then exhale and release. Repeat three to four times.
Benefits: Opens chest muscles
Inhale through the nose as your stomach expands. As you exhale, circle the arms around to the back of the chair and hold. Hold for several breaths and then return to start. Repeat three to four times.
Back pain can be quite tricky. The large majority of Americans will suffer from issues regarding their back at some stage during their lives. Moreover, for a third of them, therapy and treatments simply won’t resolve the issue. This is when back problems will generally become chronic. Is there a real remedy out there like yoga for back pain or Pilates that can permanently get rid of back pain?
S shaped spine on Left. J shaped spine on right
Unbeknownst to most who live in the western world, there are several cultures around the globe where the problem of back pain barely exists (if at all). There is such a tribe in the center of India where they reported basically none at all. The discs of their spines regarded few signs of degeneration as people grew older.
Many statues that you may see when looking at ancient Greek cultures display a J-shaped spine as opposed to the S-shaped spine we see in modern western cultures. The statues’ backs are almost completely flat until the very bottom, where it bows out so the buttocks are behind the spine.
A well-known acupuncturist from Palo Alto, California believes that she may have discovered why they report significantly less instances of back pain. She’s trekked around the globe studying cultures with few accounts of reported back pain. She studied how they sit, stand, and walk. Today, she is sharing her conclusions with back pain sufferers in efforts to help people across the United States.
Around 20 years earlier, Esther Gokhale began to have issues with her back after she’d been pregnant with her first child. “It was an excruciating pain. I could not sleep at night,” she claimed. “I was going for walks around the block every two hours. I was completely crippled.”
Esther had what is known as a herniated disc (A condition which refers to a problem with a rubbery disk between the spinal bones). Eventually she needed to have a surgical operation to rectify it. However, after about a year, she had another herniated disc. “They wanted to conduct another another surgery on my back. You do not want to make a habit out of back surgery,” she says.
Being fed up with the pain and surgeries, Esther needed a permanent remedy for her back pain. She was not swayed Western medicine could provide it. Esther began to think outside of the box. An idea came to her: “Visit cultures where they aren’t experiencing these crippling problems and find out what they are doing differently.”
So Esther researched discoveries from anthropologists, like Noelle Perez-Christiaens, which assessed postures of these indigenous cultures. Likewise, she researched physical therapy techniques, like the Feldenkrais Method and the Alexander Technique.
During the following ten years, Esther traveled to populations around the globe that are distant from modern, Western life. Esther traveled to Aboriginal tribes in Australia, small fishing villages in Portugal, the mountains of Ecuador, and remote tribes in West Africa.
“I visited villages where every child under age four was crying because they were scared to see somebody with white skin — they had never seen a white person before,” Esther says.
Esther had taken video and photo of people that sat on the ground weaving, walked with buckets of water on their heads, or collected firewood for hours.
“I have pictures in my book of two women who worked seven to nine hours everyday, bent over, gathering water chestnuts,” Esther said. “They’re actually quite old, but the truth of the matter is they don’t have any back pain.”
Esther attempted to find out what all of these different peoples had in common. The very first thing that arose was the curvature of their spines. They have a regal-like posture that it is quite compelling, and it is very different from American’s spines.
When you view the shape of an American’s spine from the side, it is shaped like the letter S. It bows outwards at the top and inward towards the pelvis.
However, Esther did not see the S-shaped spine in people who do not have pain in their back.
“That S shape isn’t natural,” Esther says. “It is a spine with a J-shaped that you want.”
As a matter of fact, if you take a look at depictions from the works of da Vinci, or even a book from Gray’s Anatomy circa 1901, the spinal column is not at all like a deeply curved S. It is quite a bit flatter down to the pelvic area.Near the pelvis, it bends outward to push the buttocks out. Again, so that the spinal column appears more like a J than an S.
So Esther conducted several exercises (as we discuss toward the end) to force her spinal column into the ideal J shape. Over the course of doing these simple exercises and maintaining proper postures as much as possible, he back pain actually subsided completely.
Then Esther also realized she had the potential help others as well. She developed this set of exercises into a routine anyone could follow, wrote an entire book about it, and even started a studio in the downtown Palo Alto area to teach classes.
Moreover, she has helped Matt Drudge from the Drudge Report and YouTube CEO Susan Wojcicki. She has even taught classes at Facebook, Google, and companies around the US. In Silicon Valley, she is referred to as the “posture guru.”
Every year, doctors from around the Bay Area refer numerous patients to Esther. Dr. Neeta Jain is one of them, an internist working at the Palo Alto Medical Foundation.
Yoga For Back Pain?
She puts Esther’s techniques in the same category as Pilates and yoga for back pain. The fact that her techniques haven’t been testing in a clinical trial doesn’t bother her at all.
“If people are discovering things that are helpful to them like yoga for back pain, and it isn’t doing any harm, then why should we have to wait for a trial?” Jain asked.
“The J-shaped spine is what you will see in statues of Greek gods and goddesses. It is also what you see in young children. It is good design,” Esther says.
However there still is a big looming question here: Is Esther right? Do people in Western cultures just don’t know how to stand properly anymore?
Scientists just do not know yet, says Dr. Mummaneni, a neurosurgeon at the University of California, San Francisco’s Spine Center. There is yet to be a conclusive medical study on traditional cultures to understand why some report lower numbers of back pain cases, he says. The fact is, science has yet to document the shapes of their spines.
“I would love to go and take X-rays of indigenous peoples and compare it to those of the Western world,” Mummaneni said. “I believe that it would be quite helpful.”
However there are a many reasons why postures of Americans, along with the shape of their spinal column, might might vary from those of indigenous cultures, says Dr. Mummaneni. To start, Americans tend to be much taller and heavier.
“Lets say you have a quite a bit of fat built up in the belly. That would likely pull the weight forward around the lower lumbar or bottom of your spine,” Dr. Mummaneni said (read here how to correct this). “This would force the spine to bend, so people that are thinner in physique most likely have less of a curvature” hence they are more likely to have a spinal column that resembles a J rather than an S.
Westerners, especially Americans, are also not quite as active as those in traditional cultures. “I think especially the sitting down and sedentary lifestyle leads to a lack of muscle endurance and tone. This furthermore leads to a lack of postural stability due to the muscles tending to get weaker” says Mummaneni.
Most people know that having weakness in the ab muscles can quickly lead to back pain. In fact, Mummaneni claims that strengthening the core muscles may just be the very secret to Esther’s and all indigenous cultures’ resolution of back pain.
To put it another way, it is not specifically that the spine shaped like a J is the ideal spinal shape or even the healthiest. It is what actually goes into that J shape of the spine that makes the difference. “You must make use of abdominal and back muscle strength to get your spinal column to resemble this J shape,” Say Dr. Mummaneni.
So Gokhale may have somehow discovered a method to teach people to reinforce their core strength building routines without them ever even knowing it.
“Yes I certain believe think you’re correct,” say Mummaneni. “You are absolutely not going to go from the S shaped to the J shaped spinal column without presenting solid muscular strength in your core, and I believe that is the very key here.”
So traditional peoples around the globe do not have some sort of cure-all for preventing or relieving back pain. They just have strong abdominal muscles. Likewise, their lifestyle forces them keep them strong even as they grow older.
Esther’s Five Techniques For Improved Posture And Reduced Back Pain
Shoulder roll: Americans tend hunch forward letting their shoulders droop where our arms are in front of us. This is not how indigenous populations carry their arms, says Esther. To remedy this, slowly pull the shoulders up, push them back and then let them drop like a shoulder roll. You should feel a bit of a stretch in your collar bones. Now your arms should hang by your side with your thumbs pointing outward. “This is the way all your ancestors parked their shoulders,” Esther says. “This is the natural architecture for our species.”
Lengthen the spine: Adding more length to our spines is quite simple, Esther says. Careful not to arch your back, take deep breaths in and feel your self growing tall. Keep this height as you exhale. Breathe in and keep repeating this to grow even taller and keep that new height as you exhale. “It takes some effort, but it really strengthens your abdominal muscles,” Esther says. An inversion table is another way to stretch out your spine.
In several indigenous cultures they squeeze their gluteus medius muscles every single time they take a step. That is one reason why they have such prominent buttock muscles that help to support their lower backs. Esther claims you can start developing the same type of butt by contracting the buttocks with every step you take. “The gluteus medius is the one you’re after here. It’s the one high up on your bum,” Esther says. “It is the muscle that keeps you perky, at any age.”
Don’t put your chin up: Instead, add length to your neck by taking a lightweight object, like a bean bag or folded washcloth, and balance it on the top of your crown. Try to push your head against the object. “This will stretch the rear of your neck and allow your chin to angle down in a relaxed manner and not in an exaggerated way” Esther says.
Do not sit up straight: “That’s just arching your back and getting you into all sorts of trouble,” Gokhale says. Instead do a shoulder roll to open up the chest and take a deep breath to stretch your spine.
For whatever reason, one of the most often heard excuses regarding people not giving yoga a shot is: “I can’t even touch my toes.” Well… Guess what? You think we could touch our toes when we first started yoga??
Being flexible is something that is more in the mind than the body. If you just let go of the thought of reaching for the perfect pose, the barriers that you have created, and tension in your mind, you might just surprise yourself. Relax your mind in order to let your body take over.
While you’re working on this, give these changes to a few poses a try. Do each of these three times per week, taking about five to ten deep breaths. Let’s see how it goes. Remember to take deep breaths as this is a vital part of yoga in general. Every inhale should be used to create space, and during every exhale, let go of any tension and stress in your mind. Just release!
Open Low Lunge Twist – Increase flexibility in hamstrings, spine and hips. Start with a forward fold, flat feet and wide stance. Bend your knees enough so your hands are able to touch the floor. Step your left foot back into a low lunge. Stand on the ball of your left foot. Keeping your left hand on the floor, turn your right foot outward just a bit. Reach your right arm to the ceiling, stretch, and breathe slowly and deeply. With every inhale, lengthen your spine. With every exhale, twist just a bit more. Change sides and repeat this pose. Starting to feel good?
Thread the Needle – Increase flexibility in spine and shoulders. Bend forward and put your hands on the floor to get on on all fours. Reach your left arm below your body and allow your left shoulder and temple to relax toward the floor. Keep your right hand on the floor, or you may walk it a tad to the left towards your head. Breathe slowly here and switch sides. Repeat. More info here.
Extended Side Angle – Increase flexibility in spine, waist, and hips. Start in the warrior II position with your left leg forward. Laterally bend in your left waist and relax your left forearm toward your right thigh. Reach your right arm up toward the ceiling and then to the front of your yoga mat over your head. Drop your right shoulder away from your ear and open your chest up towards the ceiling. Breathe slowly here and switch sides. Repeat. See here.
Single-Leg Forward Bend with Blocks – Increases flexibility in your hamstrings. Start in the down dog pose with your hands on blocks that are turned to medium height. Round your right knee to your nose and step your right foot between your hands to get into a low lunge. Raise your hips upward and begin to stretch both of your legs (they don’t have to be fully straight). Now take your blocks to the tallest height if that provides more space. Keep your hands on the blocks on either side of your right leg. Turn your left heel downward so your left foot is at a 45 degree angle. Square off your hips and remember to breathe here. Repeat the same process with your left foot being forward. See it here.
Modified Squat – Increases flexibility in Achilles’ tendon and hips. Take a yoga mat and roll it up as tight as possible. Place your heels on this mat so that your feet are out as wide as the mat. Angle toes outward while getting into a standing forward fold. Bend your knees and relax your hips toward the floor. Hover above at whichever height feels right to you. Keep your knees in line with your ankles. Take your elbows inside of your thighs, while gently pushing them out. Bring your hands together into prayer pose at the center of your chest. Keep your spine stretched. Breathe slowly here. Check it out here.
Hip-Opening Crow Variation – Good hip-opener for the stronger set. Start in the modified squat we just learned. Plant your palms apart about shoulder-width on your yoga mat while lining up your wrist creases with the front of your mat. Press into your fingertips and look slightly forward. Take your inner thighs to your outer upper arms and gently use your thighs to squeeze your arms toward each other. Bend your elbows gently while keeping them in line with your shoulders, careful not to wing them out. Then one foot at a time, lift your foot off of the floor and reach your heels towards your butt. Keep your gaze just slightly forward and begin to stretch your arms. Don’t forget to breathe! Want to step it up? Try this.
Seated Forward Bend with Blocks and Strap – Increase flexibility in back and legs. Have a seat on a blanket or block with your legs stretched and together out in front of you. Grab a strap and loop it around your feet. Keep your knees bent slightly. Utilize every inhale to stretch through your spine and every exhale to relax a bit more forward. Be sure to keep stretching your belly while careful not to round your spine. Once you begin to feel like you are at your desired pose, relax your neck and breathe slowly. More info.
Every one of us ladies has the powers of Athena and Lakshmi hidden inside all of our beautifully strong and feminine parts. However, the majority of us are fast to forget it as we journey through our daily lives. We worry about getting groceries, the kids and their after school activities, going to our jobs and somehow still finding the time to care for others.
Once we finally have the free time to visit to our beloved mats, much can take place in those short but rewarding moments of practice and solitude. Yoga is so much more than just:
It happens to be quite a profound yet subtle practice which changes our entire point of view on the world.
As a matter of fact, in Sanskrit, the word yoga actually happens to mean ‘to yoke’. It suggests joining the small individual self with one divine Self. The premise here being each and every one of us already happens to be divine in our own way, having forgotten it by our individuality and identification with our physical body.
More and more attached we have become to our daily lives. With our preconception of our “do’s” and “don’t”, it has become quite easy to forget we are really all divine beings more competent and very capable of just about anything of which we dream.
For the majority, it happens only in those rare and fleeting moments when we truly take note of our breathing or perhaps move into a certain pose we thought we weren’t ready for that we actually catch a glimpse of the goddess that dwells within. And yes, she dwells within all of us.
As time progresses, these infrequent glimpses become more frequent, and you too shall bear witness to Her. Further yet, your continual practice and progression of yoga will mold you into even more of a goddess than you ever dreamed.
Let’s Review Five Ways in Which Yoga Turns You Into Your True Goddess
The Healing Power Of Yoga
1. Yoga instills and nurtures confidence.
All of us began in the same place – standing on an ordinary yoga mat, wearing brand new black yoga pants with an old shirt… And we were wondering… why are we posing like a dog… why are we the only ones out of the whole class puzzled when the instructor stopped speaking English.
This happens to be where the journey generally starts. Just a few short years in and suddenly we discover ourselves putting on our brightly colored yoga pants and anxiously awaiting Adho Mukha Svanasana hoping the instructor puts a headstand into the routine.
All that practice we have done on our mats has allowed us to tap into the hidden piece of ourselves that was locked away after we graduated high school. We uncover that little girl which used to enjoy cartwheels in the backyard before she got older and thought they were a silly waste of time.
Yoga practice allows that playful part of us we all loved (before we worried about what other people thought about us) to resurface. What is appropriate and what is not? Perhaps we do not have four arms like the goddess Lakshmi, yet we still know we are able to take on the whole world. At least this time we’re a bit more prepared to give it a shot.
2. Yoga makes you even more beautiful.
Every yoga practice we attend, whether they revolve around poses (asana), breath and meditation (pranayama), gets us closes to Her and teaches us something about ourselves. The yoga practice happens to be a medium that funnels us towards self-actualization. This true “self-actualization” is perhaps the utmost gorgeous “thing” you can have cascading down your body.
During the time we are in yoga practice, we are able to hack into our feminine auras, even our masculine auras, and… our divine light… our inner goddess. We begin to become more harmonious and listen to our entire being more completely and are thankful for the fact that there exists beauty in even our most prominent of idiosyncrasies and flaws. We begin to see who, what, and how we are and why for a reason. We start to comprehend the fact that to exist and act any differently would absolutely impede us from being, loyal to, and discovering our most truly beautiful self.
3. It will prepare you to forget society’s labels.
Society has bestowed upon us an abundance of labels. We lug around the heaviness of these words and preconceptions each and every day. Just imagine the numbe of these labels which have been instilled upon you:
On and on..!
Upon the chance we finally step on our yoga mats, we are able to let ourselves ultimately leave those labels behind… even if just for a moment. We allot a time frame of tranquility even if just for 30, 60, or 90 minutes. Then we hack into the very piece of ourselves which is of purity and eternity. The very essence that is forever beautiful, confident, and competent… no matter influences and distractions that swarm us.
4. It provides that unmistakable aura and radiance (just look at Zoe!).
Absolutely… that glow is certainly realized as it cascades from your chin during your 15th Chaturanga Dandasana. However, this isn’t exactly the glow I am referring to. I’m referring to that “wow” element. The energy that precedes you… no introduces you as Her… as you walk into any room. It is that inexplicable factor which leads to people to turning their heads… to smile… to listen more carefully and be more attentive to what you have to say.
If you have ever been to a satisfying yoga class or have been truly inspired by a great speaker… you have to know exactly what I mean. It’s the exact moment where you are balanced perfectly… tranquil… ready for absolutely anything the sky can drop in your lap. You are confidence… and beauty… eternal. During this very moment… you are immovable… rock solid… and the divinity within… beams forth a radiance that is dazzling and intoxicating.
5. It brings happiness to you and all who surround you.
Singing. It’s happened to just about all of us. Perhaps you are washing dishes, walking down the sidewalk, or cooking… then you realize you are humming. Was it perhaps one of the Sanskrit songs from yoga practice where you weren’t able to quite comprehend the lyrics, but the melody was euphoric?
Many times we will presume the instructor chose the song simply because it had a great melody and tempo, yet a great instructor will do more than just that. He or she will select melodies containing mantras with meaning that instill the intention of the whole class. Strength, playfulness, or healing are the three main elements behind these melodic transformations you will feel.
These specific mantras and songs are yet even more intoxicating when merged with an asana practice because they carry vibrations through out the room. These vibrations can transform you on a cellular level. As these songs and melodies cascade down your spirit and become intertwined with your true self (in order to get you to hum them while walking down the street), you’ve just unexpectedly discovered a new inspiration.
Simply by taking that specific sound and mantra with you, you have already instilled more bliss and joy in the body.
We all can see that bliss and joy are the very first steps to becoming a goddess. Every goddess must be joyful as they are divine and of a spirit freed. Each one finds immeasurable moments of bliss and joy. So Durga perhaps finds her happiness in a different way than Aphrodite. Yet… they both live fully… embracing the parts of themselves which are the strongest and inspire the most awe.
Girlfriends, let me introduce you to my friend and spiritual mentor… Zoe Bray-Cotton…
Yoga is known to offer some of the most effective exercises to losing weight. Yoga for weight loss exercises are light on the joints which helps to minimize cases of getting injuries while training the body. Besides, it can be practiced at the comfort of your home or under minimal guidance of a trained professional. If you also don’t like sweating it out, yoga asanas for weight loss can be amazing alternatives for you.
Yoga helps you reduce weight, control your body metabolism, and even offer peace to your soul. By maintaining a balanced body weight and keeping fit, it becomes easier to build your self-esteem while also minimizing your stress.
How Can Yoga For Weight Loss Help You Reshape Your Body?
Yoga for weight loss is a fun and relaxing way to get healthy in general. It will help you look and feel better, reduce stress and anxiety, improve sleep, and increase your overall happiness.
Yoga is holistic; as such, it brings harmony between your body and the mind thereby helping you maintain good overall health. If you do not like taking part in vigorous activities such as jogging, cycling, and running, then maybe you should try yoga poses to stimulate your body metabolism. By stretching your body parts and limbs, you promote calorie burn which ultimately helps you in toning your body including getting that highly coveted flat tummy.
Yoga poses help in correcting thyroid functions by controlling metabolism. High metabolism in the body helps in burning fat quite fast.
Yoga for weight loss asana exercises help you maintain the right pH of your body. Too much acid can lead to accumulation of fat in the organs and blood vessels. As such, yoga helps to protect your body from excessive production of acids in the body.
Reduce stress levels in the body. Stress is a major ingredient of weight gain; relaxing yoga poses relieve stress and anxiety.
Systematic stretching from yoga poses activates heat which helps in burning fat. The internal heat helps burn calories thereby arousing your nervous system.
Muscle strength yoga exercises help in promoting muscle tissues that fuel fat burning.
Combining yoga and Pilates (known as Yogalates) can speed up the process of burning calories and toning your body.
Top 5 Yoga Asanas For Fast Weight Loss
It’s not often easy to keep fit; in most cases, you may need to spend 4-5 days a week in the gym sweating away. But with yoga poses you can easily engage in the following poses at the comfort of your home or using the guidance of a well-trained professional. There are numerous yoga poses for weight loss and those that will help you achieve a flat tummy.
Warrior pose – The warrior pose strengthens and tones shoulders, arms, and thigh muscles thereby making it one of the most efficient yoga poses for weight loss. If you have back problems, this pose will significantly enhance your overall body stamina. For this pose, you will need to stand upright on with both your legs spread far apart. Bring your hands right above your head and stretch. Fasten both your hands together and turn your upper body to your right. Slightly bend your right knees while stretching your lower abdominal muscles. Close your eyes for 1 minute. Repeat the process, this time turning to the right and then to your left. This posture will help you tighten your body muscles and tone your legs thereby giving your body more strength. Repeat the procedure 2-3 times on each side.
Chair pose – The chair pose yoga position is the best in thigh exercises and can help in strengthening your muscles in this body area. It touches on the glutes, chest and back. Besides, the pose also touches on both your ankle and knee muscles. The pose can also help in strengthening your lower back and upper body that touches on your mind too. Although this position requires huge amounts of stamina, you may experience pain at first. However, with practice, you will eventually gain more flexibility. For this pose, begin by having your feet kept together. Also,inhale while having your hands raised above your head. You should also stretch them up and inhale while bending both your knees. Hold the position for 60 seconds and try to do it 10 times every day before increasing the time every three days. This pose will help you tone your thighs and even melt away fat from your chubby tummy.
Boat pose – This is one of the highly power-packed yoga asanas to tone stomach and abs. The pose will significantly increase your stamina and help cut down any tummy fat. All you need to do is to sit on a mat with your knees pulled up. Your thighs should be held quite tightly and toes pointed out. Raise both of your feet off the ground to a steep 45-degree angle and inhale. In this position, your spine should be held straight and your body curved slightly to make a v-shape. Raise both your arms to your shoulder level and inhale deeply.
Bridge Pose – This is arguably one of the best yoga asanas for belly fat reduction. As such, the pose is highly effective in cutting down fat from the abdomen area by strengthening the muscles in that region. Additionally, it helps in toning the arms and leg muscles while also helping in digestion by stimulating the key thyroid glands and kidneys. It’s also one of the best yoga poses that help in remedying neck pain. To practice this pose, you will need to lie on your back having both your feet joined together and your hands on the side. Lift your head and chest slightly off your ground and stretch your hand towards your feet as you exhale. Hold it for 30 seconds and up to a minute. You will begin to feel the some tension on your abdominal muscles- keep your breathing pace normal. Repeat the pose 3-4 times while lifting one of your legs in the air.
Locust Pose – This pose is part of the basic hatha yoga poses that are known for their effectiveness in promoting weight loss. It stretches your whole body right from the abdomen, lower back, upper back, and even the buttocks. As such, the pose helps to increase your flexibility by enhancing strength in your back, arms and legs. You will feel a stretch on your shoulders, chest, and the belly area. To practice this pose, you will need to lie face-down with your hands also facing the ground. Lift your legs without bending your knees as you inhale. Remember this pose will touch on your upper body, stretching your abdominal muscles. Remember to keep your balance on the tummy. This pose helps to effectively reduce tons of fat near the hips as well aid in toning your leg muscles.
If want more and you’ve heard of Shilpa Shetty’s yoga for weight loss, we have listed her top 5 poses here.
Yoga is a holistic exercise that builds from the inside out. The poses helps you build muscle as well as keep you fit. Luckily for you, a comprehensive yoga program known as Yoga Burn is now available on the market at a bargain price. The program shows you some of the best techniques you can ever learn about yoga and weight loss. And the best part? You do not even need a trainer or expensive tools to get started. Yoga Burn program offers all that you need to enjoy and reap the benefits of yoga for weight loss. Do not wait till the price of this program shoots. Order your copy today and begin your journey to getting that dream body.
There are 3 root causes why you may still have that bulging belly.
Unfortunately, it’s also the exact same root causes which can lead directly to rebound weight gain.
You see, for many women, insidious little “fat-storing” toxins reside in your body’s makeup. They keep your hormones clinging to fat, making your metabolism work about as well as racing a car with no engine..
You may notice this when you go to eat normal… you eat “normal” or cheat a little bit… wake up the next day and all the weight seems to have piled right back on.
So what are the 3 root causes?
This is both emotional and physical.
Cortisol wreaks havoc on your fat-burning metabolism. And in this modern age, often times the “stress deck” is stacked against us.
You see, in the last 10,000 years or so, our bodies have not changed much in how we handle stress. Now, certain activities provide us with what we can call “Beneficial Stress”. This would include your Yoga Burn practice, and adding in certain nutrients to your diet. (I’ll get to the nutrients in a minute.)
Yet, oftentimes — and actually due to a LACK of certain nutrients– our bodies are attacked daily by a steady drip of “Negative Stress”.
This comes from common daily activities like sitting in traffic, your teen acting up, and even the foods you have eaten.
This ties us in to root cause…
Chemicals contained in certain processed foods, your body has a difficult time figuring out. As result, it leads to chronic inflammation. Priming your body to pack on — and retain — ugly belly fat.
Now, food can potentially be a great source to fuel youthful vitality. Turning back the clock on your years. And, potentially scorching fat off your body.
Even better, particular superfoods — about 11 total — can immediately give you the vitality and a white-hot-metabolism, all while flushing out those fat piling on toxins.
3) Balancing Your Hormones
Ok, this root cause ties in to the previous two points. By now, you realize toxins and stress make it nearly impossible for you to KEEP belly fat off.
Yet, as you recall, certain foods will balance your hormones, flush out nasty toxins, and eliminate stress. Even eliminate stress emotionally.
Best of all, you can make and consume these potent and powerful superfoods in under 30 seconds.