Follow These 5 Yoga Poses to Reduce Stubborn Belly Fat

18 February 2016

The ‘spare tire’ area of the body is the most dreaded place for unsightly fat. That section around and near our waistline and extending downward…yep…that stubborn belly fat that those suffering for it would love to remove. Many have tried special diets, exercise routines and expensive equipment to help them rid that extra baggage. But, have you tied Yoga?

Why has worried About The Belly Fat Region?

This is one of the most noticeable areas, thus making many quite self-conscious. While your mental health may be affected by this feeling, your physical health could be at risk also. Fat in this region of the body has been linked to certain cancers, heart disease, Type 2 diabetes, and insulin resistance; all of which can be life-threatening.

Read also: Bed Time Yoga to Sleep Well

As we get older, this is even worse, as we slow down physically and so does our metabolism often increase this area of fat. So, to maintain a healthy lifestyle, one should learn to use the following exercises and follow them while maintaining a nutritious diet. One without the other simply won’t work.

Specific Postures

The following are some poses that are great for reducing that pesky belly fat. You should try to hold each pose for 15-30 seconds, and try to repeat it about 5 times with 15 seconds rest in between

Wind Easing Posture (Pavanamukthasana)

This one tone and firms the abdomen and relieves the lower back.

Lie flat on your back with your legs stretched and arms at your side.
Stretch your feet out with heels touching
While exhaling, bend the knees and bring them toward your chest
Press tightly toward your abdomen, applying pressure to the abdominal region
As you breathe deep, hold this pose for approximately 60 – 90 seconds
Exhale and release your knees while bringing your hands down to your sides with palms facing downward.

Cobra Posture (Bhujang Asana)

A word of caution should be you suffer from ulcers, back injuries, hernias or may be pregnant this pose should not be done by these individuals.

While lying on your stomach with your legs outstretched and palms under your shoulders, touch your toes and chin to the floor.
Keeping your legs flat on the floor, inhale slowly and begin raising your chest while bending backward as much as possible.
As you exhale, slowly lower yourself back to the original position.

Pontoon Posture (Naukasana)

Wonderful pose for tightening the stomach muscles and strengthening the legs and back.

With your back flat and legs together stretched out and arms at your side (palms down), inhale slowly and begin raising your legs, keeping straight.
Stretch your foot and toes pointing straight and raise your legs as high as possible.
Once you have reached this point, with arms straight, reach to your toes to create a 45-degree angle with your body. Hold the pose and normally breathe for 15 seconds. Release and inhale.

Bow Posture (Dhanurasana)

Strengthen your core with this pose. Full potential can be reached by rocking back and forth.

While lying on your stomach with your arms at your side, outstretch your legs
Bend your legs at the knees and reach backward with your arms to grasps the ankles and hold.
While inhaling, lift the head and begin bending backward while trying to lift your head a high as you possibly can.
Hold the pose for 15-30 seconds, breathing normally.
Exhale and come back to the original position.

Board (Kumbhakasana)

Caution should be taken if you have high blood pressure or and spinal injury.

Start by crouching with hand and knees directly underneath the shoulders and hips.
With the toes tucked under, begin to step back with your feet extending your legs. The entire body should be in a straight line from head to toe. Be sure to keep your hand flat with fingers spread apart.
Hold for 15-30 seconds or as long as possible. Then exhale and drop back to your knees.

It’s best for your body to complete these in the morning. Your best results will be to repeat the poses daily, 3-5 times, three days per week then take a day off.

Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to publish her article on different health websites. In her spare time, she likes to do research on health information. She is an inspirational writer who strongly believes in the power of self-motivation. Also, she is contributing to consumer health digest since 2011, which is a leading health news platform. Connect with her on Facebook and Twitter and Google+.

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Lucia Patterson

Lucia Patterson is the woman behind TheLegalGuides, a blog solely focused on legal guides, tips, and advice. Lucia loves essay writing and blogs at EssayWritingGuides from her college days.

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Integrating Therapy And Activities In Residential Treatment

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These activities are not merely recreational; they are carefully chosen for their therapeutic benefits. For instance, physical activities can help reduce anxiety and depression symptoms, while creative therapies offer a non-verbal outlet for expression and emotional exploration. One significant benefit of integrating activities into treatment is the enhancement of therapy effectiveness. Engaging in activities can help residents apply and reinforce the skills learned in therapy sessions. For example, participating in a group sport can improve social skills and teamwork, reflecting the interpersonal skills taught in group therapy. Another advantage is the promotion of a holistic approach to wellness. Mental health is intrinsically linked to physical and emotional well-being. Activities like mindfulness meditation or nutritional workshops contribute to overall health, which is crucial for mental health recovery. These activities encourage residents to adopt healthier lifestyles, which can have long-lasting benefits beyond their time in the facility. The diverse array of available activities further enhances the personalization of the treatment experience. Recognizing that residents have unique interests and respond differently to various activities, offering a wide range of options ensures that each resident can discover activities that deeply resonate with them. This approach not only tailors the treatment experience to individual preferences but also boosts resident engagement and enjoyment, fostering a more meaningful and effective recovery journey. The variety of activities becomes a dynamic tool in creating a therapeutic environment that accommodates diverse needs and promotes holistic well-being. Incorporating activities into residential treatment also fosters a sense of community and belonging among residents. Participating in group activities builds camaraderie and support, essential elements in the recovery journey. It creates opportunities for residents to form meaningful connections with others who share similar experiences. Moreover, these activities provide practical skills and hobbies that residents can continue after leaving the facility. Skills learned through activities such as gardening, cooking, or painting can be valuable tools for stress management and self-care in daily life. Integrating therapy and activities in residential treatment offers a comprehensive approach to mental health recovery. This integration enhances the effectiveness of traditional therapies, promotes holistic wellness, allows for personalization of the treatment experience, builds community, and equips residents with practical skills for life post-treatment. What Is Integrative Therapy? Academics have argued that psychotherapy and psychology are essentially different. 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Theoretical integration: Transcends the individual models by making a single model Technical eclecticism: Combines the effective bits of different approaches Assimilative integration: Works mainly in a single model whole, also integrating several aspects of other approaches Common factors: Focuses on the right practices as well as elements from all approaches History of Integrated Therapy Human interest in therapeutic integration dates back as far as Freud and the contemporaries of the father of psychology in the early 1900s. Sandor Ferenczi, a relational psychoanalyst from Hungary, wrote a paper in 1933. He argued that instead of staying too true to the stereotypical techniques, we must take our cues from the patient and adopt the most suitable approach at a time in the best interest of the patient. Aaron Beck claimed in 1991 that cognitive behavioral therapy could actually be integrative therapy. 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Their needs for peace and calm at nearly the end of their lives are met with a lot of help. Other approaches, when combined with integrated psychotherapies, get into the details of theology, spirituality, religion, and existential motives. Wrapping Up Integrated therapy offers a strong and flexible approach to psychotherapy that addresses each client’s complex as well as unique needs. It aims to help create a comprehensive framework that will prioritize effective dialogue between different approaches by bringing together techniques and theories from various psychological models. Read Also: Ketamine Therapy: A New Hope For Treating Depression And Anxiety What Is Thinspo? | Impact On Physical And Mental Health Psychedelic Therapy for Mental Health Conditions

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If you are struggling with using drugs, alcohol, or other vices that are causing you to become addicted and reliant, you may benefit from going to a rehabilitation facility that can help you get your life back on track. Instead of relying on yourself to do the hard work, you can put your trust and faith in professionals who know what they are doing. By choosing an experienced facility with reputable professionals who are well-versed in this industry, you can increase the likelihood of getting sober, getting happy, and remaining healthy for a long time. Benefits of choosing an inpatient substance abuse treatment If you think that you can get clean on your own, you might need some extra help so that you do not end up failing your rehabilitate attempt and relapsing - although many people relapse, and it's nothing to be ashamed of, you can prevent this from happening and reduce the risk of relapsing by choosing a reputable and well-reviewed inpatient substance abuse treatment. Instead of choosing an outpatient option, which typically puts more pressure on the individual to make decisions for themselves, you can choose an inpatient substance abuse treatment where everything is done for you - this way, the only thing that you have to focus on is getting sober and getting healthy! 1. Constant supervision Although some patients may not like the constant supervision and monitoring, it can be very helpful for those who have just relapsed or who are in the process of detoxing - for professionals to be able to keep an eye on you at all times of the day, it can help you adhere to a program during your first stint in rehab. 2. Accommodation The second benefit of attending an inpatient substance abuse treatment is the ability to have free accommodation - even though you will be paying for the rehab prices. The accommodation means that you can stay at the facility, letting you be monitored during the days and nights, ensuring you comply with the program. Furthermore, you don't have to travel day in and day out to go to treatment and therapy sessions - instead, all you have to do is just walk to the next building and go to your treatments! 3. Licensed professionals The third benefit of choosing an inpatient substance abuse program over an outpatient or online choice is that you can constantly talk with licensed professionals who are there to help you. Instead of other options where you do not have access 24/7, an inpatient program gives you access to doctors, therapists, counselors, and nurses at all times of day and night so you can talk to them with any questions, concerns, or feelings you have about the recovery process. Conclusion If you are not sure what type of rehab is best for you and your lifestyle, consider choosing an inpatient substance abuse program over other choices. Not only will this be most effective for first-time rehab attendees, but it can also be helpful for those who have relapsed in the past due to constant supervision, amenities, accommodation, and 24/7 help. Read Also: Going to Rehab: What You Can Expect When You’re Getting Clean Is Outpatient Treatment for Drug and Alcohol Addiction Effective?

How 12-Step Works as Addiction Recovery Support

According to the Substance Abuse and Mental Health Services Administration (SAMSHA), around 74% of inpatient drug rehab centers in America are based on the 12-Step approach. 12-Step is a philosophy pioneered by Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) in the 1930s that has strong foundations in Christianity. The objective of 12-Step recovery programs is to enable people to achieve and maintain sobriety through the support of others and their belief in a higher power. In many respects, the 12-Step movement has been shown to be a force for good which is why it remains one of the most popular choices for addiction recovery support in the world. 12-Step treatment centers are not for everyone, particularly if they do not subscribe to any particular religion and their needs can be addressed by a wide range of alternative inpatient drug rehab centers that do not have religious components. However, in this article, we want to take a closer look at traditional 12-Step in terms of what it offers people with addiction illness and how the world's oldest recovery support system works. The History of the 12-Step Program: The principles of 12-Step treatment centers were designed in 1938 by Bill Wilson, who based the concept on his own experiences and understanding of alcoholism. In particular, Wilson had seen how positively people struggling with alcohol responded when sharing their stories and experiences with others. In the early days of 12-Step’s history, Wilson put his program into writing into what is now known as the Big Book. 12-Step rehab centers originate from the Christian view of spirituality and are designed to provide encouragement for participants to seek help from a higher power than themselves. Although the Big Book was originally intended for people who did not want to attend meetings, it has since become a model for all NA and AA meetings around the world. Offshoots of 12-Step treatment centers now include Heroin Anonymous (HA) and Gamblers Anonymous (GA). These days, members are expected to “work through” the steps using the Big Book for reference. How 12-Step Approach Works: 12-Step rehab centers are designed to allow people to support each other in achieving and maintaining sobriety while calling on their higher power for help. This is done through meetings in which members share their experiences, talking through difficult issues and congratulating successes. According to the journal Addiction Research and Theories, the kind of abstinence practice 12-Step is based on often accounts for high levels of positive mental health or "flourishing." A particular benefit of 12-Step is that it provides a structured framework from which people can surrender their addiction, process the experience and move on from it for improved mental health. An article by Psych Central suggests that following the 12-Step model arms members with the following tools for mental and emotional transformation: Being able to recognize and admit that the individual has addiction issues Surrendering to this fact and deciding to seek control with outer guidance Developing self-awareness of addictive behaviors and how they impact others Practicing self-restraint and building self-esteem Achieving self-acceptance and being able to make positive changes Having compassion for those affected by the individual’s addiction and others who are struggling with substance abuse Through providing members with these experiences and tools, 12-Step can promote significant changes, helping individuals seeking to overcome addiction find a path to sobriety. The 12 Steps, as outlined in the original Big Book are as follows: The admission that the individual is powerless over their addiction The belief that a higher power can help overcome addiction Making the decision to surrender control to the higher power Making a personal inventory Admission to the higher power, themselves and another trusted person the wrongs that were done through addiction Being prepared for the higher power to correct shortcomings in character Asking the higher power for help in removing shortcomings Listing the wrongs done to others and preparing to make amends Connecting with all those hurt by addictive behavior to make things right unless it is detrimental to the person to do so Maintaining a personal inventory and admitting when the person is in the wrong Seeking enlightenment from the higher power through prayer and meditation Sharing the 12-Step mess with others in need of support Although there is no “one size fits all” approach to addiction treatment, the efficacy of 12-Step is undeniable. The main reason for the program’s success is that it focuses on providing mutual support as a means of achieving and maintain sobriety. The 12-Step recovery program shifts focus from the individual and their addiction to the group as a whole, with members bound together by a common spirituality and a shared desire to live a substance-free life. Read Also: What Are The Symptoms Of Cocaine Addiction And Can It Be Treated? What’s It Like In A Drug Recovery Center?

Follow These 5 Yoga Poses to Reduce Stubborn Belly Fat

Why has worried About The Belly Fat Region?