Yoga Exercise for Flat Abs | Flat Abs Workout

How to get Flat Abs?

Though abs (abdominal) exercises are important for getting flat abs, the truth is that there are a lot of other things that are required in order to get a hard and flat abdomen. A lot of people focus solely on abdominal exercises or crunches and then end up bewildered and frustrated over the seeming futility of the routine. The truth I that while such exercises are essential to achieve the goal, they are inadequate if not backed with other measures. It is hard to get a six pack abdomen and it will also take a lot of time to get what you want from any exercise routine.

It is important to recognize that even to tone down the fat from any one part of your body, you have to exercise the entire length of your body. If you are planning to exercise and lose body fat from just one part of your body, it may not be entirely possible.

A flat abs workout requires you to lose the flab on your body first. For this, you need to do regular cardio exercises and strength training, not just for one part of your body but for the whole body. A low calorie and healthy diet is required in addition to the cardio workout. If you want to know how to get flat abs fast, the answer is: getting flat abs fast is not possible. You need to exercise regularly and maintain a healthy diet for a long period of time before you actually see any change.

Yoga for Flat Abs

A full body workout can be provided with yoga poses for flat abs. There are several sets of cleansing kriyas, physical postures and exercises, and finally, breathing exercises which help you get a full body workout. When performed together on a regular basis, these exercises can help you fight body fat and keep your abs flat.

One of the best flat abs exercises is the Surya Namaskar. Though there are many other poses for flat abs, the Surya Namaskar is an amalgamation of both physical and spiritual practices. This flat abs exercise offers a complete body workout. Other poses like dhanurasana, padhastasana, mayurasana, eka pada baka dhyanasana, and the kakasana are all poses which help decrease belly fat, strengthen the core, and tone the muscles of the abdomen.

The shoulder stand, plough pose, and the wheel pose are some of the other poses which are considered excellent for flattening the abdominal region. You can also practice cleansing kriyas like Vaman Dhauti and the Shanka Prakashalana regularly to observe changes in your abdominal region. These cleansing kriyas help remove toxins from the body.

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Golden Lotus Yoga School-Golden Lotus Yoga School was founded in 1998 by Michele Hendarwin (Rakinanandaa). Her teaching is founded in Classical Hatha Yoga and focuses on the development of inner well being through breathwork, postures (Asana), and relaxation/mediation techniques. Michele trained with Friends in Yoga (FinY) and went on to become Coordinator of Teacher Training with FinY for 10 years. She is currently a guest presenter on the FinY Teacher Training Course, and teaches a variety of classes in Perth, Western Australia. Michele also conducts regular Yoga & Cultural Retreats in Bali. For more information on upcoming Retreats or Yoga classes contact Michele at

How many Calories Burned during Yoga?

If you are watching your weight, calorie counting becomes an integral part of your daily activities. The principle behind fat loss is ingesting less calories than you can burn. If you want to maintain your weight, you need to consume just the amount of calories that you can burn. Though theoretically this seems like a sound calculation, in practice it can become a little difficult to keep track of the calories that you are burning.

Yoga Calories

Yoga calories counting is especially different, because different forms of yoga result in different amounts of calories getting burned. You may wonder how many calories actually get burned during a yoga session. Yoga can help you burn as many calories as you burn during a cardio workout. Though the calories burned in yoga depend a lot on the poses, postures, and the type of yoga you are practicing, on an average, you can burn about 200 calories per hour. You can raise this number by intensifying the yoga routine. If you can challenge yourself in an hour long session, you can, in fact, even increase the amount of calories you burn.

Calories Burned in Yoga

Here are the different types of yoga you can perform and a yoga calorie counter for each of the types of yoga:
  • Hatha yoga, though a gentle form of yoga, is most commonly practiced. Hatha yoga focuses on breathing techniques. The way the basic postures flow in and out of each other also follow specific techniques of breathing. The calories burned in yoga are the same as in a slow walk. You can burn about 175 calories per hour while practicing the poses of Hatha yoga.
  • The right limbs of yoga come alive in Ashtanga yoga. There are six sets of yoga practices in Ashtanga yoga. The series of practices that are included are progressively difficult. Since the difficulty level is higher in Ashtanga yoga than in Hatha yoga, the calories burned during yoga are also more. You can burn 300 calories during yoga when you practice this form.
  • Power yoga is a more intensified and Americanized version of Ashtanga yoga. The transition from one pose to another is rapid. Since this style of yoga is extremely power packed, a single session of power yoga is shorter than that of the other yoga styles. Since the pace of the poses and transitions is quicker than in the other forms, a power yoga class lasts about 45 minutes. The benefits, however, are the same. A single session of Power yoga can help you lose 300 calories, which is equal to one hour of brisk walking.


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Yoga exercise for Anxiety & Memory related Problems

Exercises for Anxiety

There are several different benefits of yoga that affect both physical and mental health. Yoga has been popular as a holistic technique for promoting health for a long time. Mental problems like tension, stress, anxiety, depression, and memory loss can be treated with the regular and effective use of yoga. Yoga poses are considered one of the best exercises for anxiety. The different techniques employed in the practice of yoga encourage a healthy lifestyle, which in turn promotes mental health.

A person’s social, spiritual, physical, and emotional aspects of life can be brought together to strike a harmonious balance with the regular practice of yoga. In today’s fast paced world, the mental state of well being is severely compromised. The practice of yoga can however help establish a strong sense of purpose, positivity in relationships, self acceptance, and a positive self image. All these factors are influenced by our environment as well.

Anxiety and Yoga

Anxiety and memory are interrelated. Anxiety and yoga also go a long way back. Essentially, practicing yoga on a regular basis can help you get rid of anxiety. When you are not anxious and your mind is not always preoccupied, you will see vast improvements in your short term memory as well as in your long term memory.

The various yoga kriyas help cleanse your system and flush out toxins from the body. The breathing techniques of yoga help recharge the life force inside you. ‘Prana’ or the life force is all around us and when we take in more of the prana using the pranayama technique, not only does it affect our physical well being, it also improves our emotional and mental well being.

Yoga for Anxiety

It has been proved that yoga can help treat anxiety and memory problems. The breathing exercises for anxiety can help you get rid of stress. Yoga for memory stresses on the practice of meditation and other techniques that help improve concentration. Chanting of the omkara is another way to improve concentration and focus. When you are emotionally healthy, you do not experience as much mental fatigue as you otherwise would. When your concentration levels increase, you are also able to sleep better.

With the help of yoga, you can also help treat long term depression and dysthymia. Other mental illnesses like schizophrenia and bipolar disorder can also be improved using yoga in your daily life. Adopting yoga into your daily routine can help improve mental and emotional health on many levels. A lifestyle following yoga can indeed help promote and maintain mental health.


Hot Yoga to Burn Calories | Bikram's Hot Yoga

Hot Yoga Benefits

Bikram yoga is a discipline that is named after its founder, Bikram Choudhury. The discipline, which has recently gained a lot of popularity because of the different styles of yoga incorporated into it, has also been in the news for its copyright issues.

Bikram hot yoga, however, is one form of yoga that is extremely popular, especially with those who are looking to lose weight quickly. After a typical hot yoga session, you will come out of the studio red-faced and completely drenched in sweat. This is because the entire premise of hot yoga is heat.

Bikram Yoga Poses

In a hot yoga session, the studio in which this exercise is performed is heated to a temperature of 100-105 degrees. The humidity is therefore high, with an index of around 40%. The entire session is made up of a sequence of 26 bikram yoga poses. Since the entire discipline is copyrighted, a hot yoga session is exactly the same all over the world. These positions are designed to increase the kinetic energy of the body, and the high heat allows the body to sweat and lose weight.

Calories Burned in Hot Yoga

A hot yoga session, though usually not stressful, can be a little tiring. A session lasts for about ninety minutes, during which, you have stay inside the heated facility. In some studios, there may be a break in the session after the first forty-five minutes. There are twelve standing postures after which the exercise breaks into 14 floor exercises. These exercises are a little more challenging than your normal yoga routine. This is because the discipline is aimed at burning calories and losing weight.

Bikram Yoga Benefits

The exercises require a lot of strength, stamina, flexibility, and balance. The basic philosophy of the discipline is that the spine needs to be strengthened in order to lead a healthy and happy life. Though not scientifically proven, it is believed that hot yoga benefits include improved digestive functioning of the body, increased strength and flexibility of the spine, improved circulation, especially in the flow of blood to the brain, and finally, burning of a lot of calories. If you consider the calories burned, hot yoga is the best alternative.

The calories you burn in a Bikram’s hot yoga session depend on your body weight and your sex. Roughly calculated, in a ninety-minute hot yoga session, you would lose as many calories as you would by jogging nine miles. Since jogging can be rather strenuous, a lot of people prefer to attend a hot yoga session than jog such a long distance.

Virabhadrasana - Warrior Pose for Full Body Stretch

How to stretch Body?

If you are wondering how to stretch your body to work on the flexibility of the entire body, virabhadrasana is for you. Virabhadrasana or the warrior yoga pose is a posture which closely resembles one taken up by a warrior. There are three different stages of performing this full body pose, each of which symbolizes physical power and vigor. Among one the best body stretching exercises, this asana is basically performed to increase the core strength and endurance of the body. It is also believed that practicing this pose regularly can help improve confidence and increase courage.

Virabhadrasana - Warrior Yoga Pose

There is immense balance required to execute this pose, and since it requires several full body stretches, the body needs to be flexible. This pose is essentially performed in the advanced stage of learning and is usually not recommended for beginners.

To execute this pose, start by standing straight and balancing the weight of your body on both legs. Now, come into the mountain pose, bringing your feet close together and placing the hands at your sides. After this, widen your feet, allowing a gap of at least 4 feet between the two. Slightly turn your right foot so that it is at a 45 degree angle from your body, while rotating your left foot to a 90 degree angle. Bend the left knee, allowing the thigh to come parallel to the ground. Your left knee should be completely behind the ankle or directly over it. Raise your arms over your head in an outstretched manner, slowly lower the left arm and set it pointing ahead, parallel to the ears. Meanwhile, your right hand should be pointed backwards. Focus and breathe deeply.

Though the pose may not be very difficult to perform, the key is to balance your body throughout while stretching it. It is also important that you do not over exert yourself. When performing the pose, make sure that you finish one position completely before you move on to the next. Try not to slant your body at any unusual angled. You should also be completely in control of your breathing.

Virabhadrasana is one of the best full body stretching exercises that helps bring flexibility to the entire body. The coordination between different parts of the body is also improved when the body is thus balanced. This pose is extremely beneficial for those suffering from the carpal tunnel syndrome or flat feet. Other ailments that can be treated using this pose are sciatica, infertility, and osteoporosis.


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Yoga for Stomach Ailments and Digestive Problems

Digestive System Problem

Due to our levels of stress and our sedentary lifestyles, we get many digestive ailments. Stomach problems like acid refluxes, gas, pain in the stomach, bad breath, and constipation can all be treated by practicing yoga.

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Our lifestyles have a huge effect on our digestive systems. Lack of physical activity and exercise, and improper eating habits and bad diet leads to worsening the health of the digestive system. Yoga, however, can help treat almost all stomach ailments to an extent. If you suffer from any digestion problems, specific yoga poses can help you overcome them.

There are many natural remedies for stomach ailments and digestive system problems. However, out of all these, yoga is considered the best. Practicing yoga asanas every day can help you increase the absorption of food while improving the gastrointestinal circulation. The yoga asanas also help reduce the amount of acid in the digestive enzymes. A high number of digestive system ailments are caused due to the accumulation of mucous in the cavities of the body. If you practice yoga regularly, not only will you get rid of common stomach ailments, but also the mucous which causes many a digestive system problem.

To cure stomach ailments, start off with pranayama and follow it with yoga poses. Before you begin, take a glass of water. This helps the mucous to become soft inside. Take your time to perform each of the poses, as directed by your instructor.

Yoga Poses for Stomach Ailments

Start off with pranayama. First do the bhastrika, then the kapalbhati and then follow it up with the agnisar kriya and the nadi sodhana. Once you are finished with the breathing exercises, start with the asanas. The mandukasana or the frog pose should be practiced first. Next, come into the bhujangasana or the cobra pose. The sequence will then comprise the salabhasana or the locust pose, the abdominal lock, the sarvangasana or the shoulder stand, dhanurasana or the bow pose, and the savasana or the corpse pose. This completes the full cycle of poses required to strengthen your digestive system.

While you are practicing yoga regularly, also start consuming healthier food. Try and eat more white meat than red meat. Fresh vegetables and fruits should also be included in your diet. Lower the intake of tea, coffee, and other beverages that contain caffeine. Junk food, processed fruit juices, and food that has a high content of both salt and sugar should be avoided as much as possible.