Yoga includes exercises that help improve the practitioner's physical, mental, emotional, and spiritual well-being.
Yoga is suitable for people of all ages and is a form of exercise that you can practice from childhood to adulthood with many flexible exercises ranging from easy to difficult.
Sun salutation yoga pose (Surya Namaskar) is a continuous series of yoga positions, combined with synchronized breathing. This series of poses is designed to activate your entire body and mood, leaving you feeling refreshed and energized for the day ahead
The sun salutation yoga pose includes 12 different yoga positions, rotating around your limbs. Each move is combined with a breath. When done properly, this sequence of postures will help you feel relaxed, focused, and active.
Benefits of sun salutation yoga pose
The sun salutation yoga pose offers many health and mind benefits, including:
Practicing sun salutation yoga helps widen and narrow blood vessels in the body, stimulating blood circulation and reducing the risk of heart disease and stroke
Performing breathing movements in sun salutation yoga strengthens your respiratory capacity and improves the circulation of air in and out of your lungs.
Sun salutation yoga pose helps increase the circulation of nutrients in the body, helping to improve digestive function.
Sun salutation yoga can help increase the body's flexibility and strength. Sun salutations help activate and stretch the muscles in the body, especially the muscles in the buttocks, thighs and back.
Sun salutation yoga can also help reduce stress and anxiety in your daily life. Focusing on breathing and yoga movements will help you perform concentration exercises and naturally reduce stress.
Sun salutation yoga requires intense concentration on each movement and breathing. When you focus on performing yoga movements, your mind will be freed from disturbing thoughts and become more focused.
Performing sun salutation yoga regularly can help you boost your mental health. Focusing on breathing and yoga movements helps relieve stress and helps you feel more relaxed.
Sun salutation yoga pose also helps improve bone health, reducing the risk of bone diseases such as osteoporosis.
Breathing in yoga is to awaken energy in the body. Yoga itself is the combination of breathing and movements. Breathing affects brain activities. Helps regulate your emotions and concentration. The first thing when you learn yoga is to control your breathing and learn how to breathe properly.
Some details about breathing activities
Inhalation is an automatic process in the breathing cycle, produced by movements of the diaphragm and intercostal muscles. As air passes down into the lungs, the diaphragm contracts, and the external intercostal muscles expand, pushing the ribs and sternum upward. The cavities in the chest expand, the pressure inside the lungs decreases, and air flows in.
Inhalation causes the front of the body to expand, and movement of the intercostal muscles helps the chest expand outward and upward. When the diaphragm moves downward, it compresses the entire stomach, and the abdomen expands.
Breathing is a passive process of the breathing cycle. During exhalation, the diaphragm and respiratory muscles are relaxed. The elastic lung tissue that is stretched during inhalation will suddenly bounce back. The pressure inside the lungs increases, and air is forced out of the lungs. Unlike inhalation, during exhalation, the front part of the body moves inward and tends to collapse.
The importance of breathing in Yoga
Breathing activities when combined with postures will make practicing yoga easier. Breathing regularly helps maintain the mind, and balance all emotions and postures. Breathing in Yoga is also a stepping stone to detoxify the body. Through postures, inhale to maintain balance, and exhale to eliminate toxins accumulated inside the body. A deep and steady breath helps eliminate toxins more quickly. In addition, holding your breath is also a way to warm up the body, allowing the internal organs to be "massaged" easily.
How to breathe properly when entering the Yoga position
With each yoga movement, the first thing to know is when to inhale and when to exhale. When moving, adjusting inhalation and exhalation will help the practitioner go deeper into the posture and move more gently. According to yoga sage Patanjali, breathing can control the body, mind, and emotions.
All postures that tilt the waist, twist the spine and bend forward (standing or sitting). We will inhale when our body is in an upright position, the chest is open, it will be easy for us to inhale deeply and our lungs will be full. Stretch the intercostal muscles on both sides of the body, front and back. The diaphragm will be pushed down on the internal organs, causing the abdomen to rise. Due to the pressure of the lungs on the diaphragm, when inhaled, it inflates. These are parts related to the respiratory system, they will be maximally active in this position. Breathing like this will bring the most oxygen into the lungs. All cells in the body function better, and muscles will stretch better.
When tilting, twisting, and bending, you need to breathe to contract your abdomen, tighten your abdominal muscles to your back vertebrae, and stimulate and massage internal organs such as the stomach, liver, pancreas, spleen... This helps the body. digestion, and some other activities in the body. At the same time, when we tighten our abdominal muscles, we will help push out a large amount of toxic CO2 gas from the body.
Focusing on breathing in Yoga is considered the basic step for all exercises. Regulating and controlling good breathing not only helps in Yoga exercises. Even in life, you also learn how to control people from anger.
I will introduce you to 8 super effective yoga poses to reduce belly fat at home in just 20 minutes a day.
Cobra pose is one of the most basic yoga exercises and brings benefits such as:
Tighten your abdominal muscles to firm your waist
Reduce spinal pain
Relieve stress
Supports digestion and improves the circulatory system
This is a variation of the cobra pose, the upward-facing dog pose, in addition to being a yoga exercise to reduce belly fat, also has benefits such as:
Helps the shoulders and lungs expand.
Firms arms, glutes, and hips.
Helps stretch chest and abdominal muscles
Reduce the risk of low back pain
Enhance blood circulation and metabolism to burn excess fat.
Improves the function of the lungs, liver, and pancreas to maintain stable blood sugar levels.
Increase abdominal muscle strength
Reduce pressure on the lumbar area
The exercise helps increase arm balance
The bend-over yoga pose is not only an effective yoga exercise to reduce fat but also has the following effects:
Promotes blood flow to the brain so you are alert and think better.
Helps stretch the spine and firm the abdominal muscles.
Promotes organ areas and aids in the digestive process
Camel Pose - Ustrasana, is one of the beautiful back- bending Yoga poses that has the following effects:
Enhance flexibility
Improves digestion and tones muscles and reduces belly fat.
Increase strength and effectively reduce back pain
Contributes to improving spine health
Contribute to the treatment of people with urinary tract disorders
Especially this exercise also helps you avoid stomach pain.
Benefit:
Strengthens abdominal muscles, helping to have a beautiful abdomen.
Movement in the pose helps massage, supports the reduction of belly fat, and improves the digestive system.
Best to prevent constipation and stretch the body back.
Improve flexibility in the back and increase muscle balance in the core and chest
Benefit:
Supports the digestive process
Relax your mind
Improve sleep quality
Helps abdominal muscles work and stimulates abdominal organs
7. Wind Relieving Pose
Benefit:
Eliminates stomach problems such as indigestion and constipation.
This movement uses a pillow to put pressure on the abdomen, helping to reduce belly fat, so try to hold it for as long as possible.
This yoga pose helps burn excess fat and reduce belly circumference quickly. This pose also improves spinal strength, stretches the lower back muscles, and helps maintain excellent shape.
Benefit:
Increase concentration
Increase muscle strength and endurance
Helps the entire body move harmoniously and smoothly
Reduce belly fat and firm your waist effectively
To practice yoga to reduce belly fat, you should do it regularly, repeat the above movements about 10 times/set and increase the intensity over time so that your muscles are firm and the exercise is effective.