Melt Belly Fat and Strengthen Your Core with the Bipedal Circular Movement (Dwipada Vrittakar Kriya)

A warm, smiling greeting to you all! Welcome to our “A Step Towards Health and Happiness” program. Today, we’ll discuss the Bipedal Circular Movement, which helps melt fat accumulated on the stomach and waist.

How to Perform the Bipedal Circular Movement (Dwipada Vrittakar Kriya)

1. Begin by lying on your back.
2. Lift your upper body by supporting it on your elbows.
3. Keep your chest expanded.
4. Your shoulders and elbows should both be at a 90-degree angle.
5. Ensure there’s no tension in your neck.
6. Now, slowly lift both legs and make a large circle from the right side, rotating clockwise. Each circle should take at least 15 to 20 seconds.
7. When you feel tired, relax in Shavasana (Corpse Pose). Release all tension in your body.
8. Slowly come back onto your elbows and lift both legs, making a large circle from the left side, rotating counter-clockwise. Each circle should take at least 15 to 20 seconds.
9. Rotate counter-clockwise for the same duration as you did clockwise.
10. Once you’re tired and have completed equal circles on both sides, relax. Lie down in Shavasana.
11. Observe the difference between the initial and final states. Relax the abdominal and waist muscles in Shavasana.

Important Points

• Performing this movement on your elbows focuses the effect on the abdomen, not the lower back.
• A general person should perform this movement 4-6 times clockwise and 4-6 times counter-clockwise, roughly for 3 minutes.
• Individuals aiming to lose weight should perform it for 2 minutes clockwise and 2 minutes counter-clockwise.

Precautions

• Ensure your shoulders and elbows are at a 90-degree angle.
• Try to keep your elbows close together.
• Keep your palms firmly placed on the ground.
• Avoid any strain on your neck.
• Keep your chest expanded throughout the movement.
• Keep your knees straight.
• If you have neck pain, swelling, or stiffness, perform the movement lying flat.
• Avoid rushing; perform the movement calmly and smoothly.
• Do not perform this during pregnancy or menstruation.
• If you have stomach ulcers or back pain, perform the movement with one leg at a time.

Benefits

• Melts fat accumulated on the stomach and waist.
• Strengthens the digestive system.
• Massages the abdominal muscles.
• Reduces fat accumulated on the buttocks.
• Strengthens the thigh muscles.

Thank you all very much. Stay happy, healthy, and joyful.

Yogacharya Dhaka Ram
Founder, YogaPeace Sansthan