Yoga Asanas To Reduce Belly Fat: A monotonous lifestyle, unhealthy eating habits, lack of exercise and high stress levels are all reasons for that pot belly. The wider your abdomen gets, the higher the level of risk!
Lack of abdominal strength usually manifests itself in the form of low back pain and can cause the visceral organs to sag and bring about maladies of the pelvic region.
Proper diet, combined with a good fitness routine, can definitely help you reduce belly fat to a large extent.
Yoga also is a great option if you want to reduce your belly fat along with other health benefits that you get from yoga.
Yoga Asanas To Reduce Belly Fat
1. Tadasana (Mountain Pose)
Tadasana is an ideal warm-up pose. It improves blood circulation and activates the core and other peripheral areas, thereby ensuring that your body is ready for the other poses in store.
● Stand with your feet flat, heels slightly spread out.
● Stretch your hands to the front and bring your palms closer to each other. Inhale and stretch your spin. Raise your folded up above your head and stretch as much as you can.
● Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling, breathe in and out. Hold this pose for 20-30 seconds and inhale and while exhaling slowly relax and bring your feet back to the floor.
● Repeat this at least 10 times and increase the time slowly.
2. Pavanamuktasana (Wind Relieving Pose)
This pose strengthens and tones your muscles in the abdomen, legs, arms and lower back. It aids in digestion and better circulation of blood.
Start by lying down on your back.
Fold your knees and bring them towards your abdomen.
With your lower bank crunched, now try lifting your head, bringing the chin as close to your knee as possible.
Your abdomen by now should be tensed and knotted creating a pressure that burns the existing fat.
3. Surya Namaskar (Sun Salutation)
Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits.
Follow the instructions of each of the asanas.
Begin slowly, by five rounds, raising the counts slowly above time.
Increase the count to 12-13 rounds, depending on the feasibility.
4. Navasana (Boat Pose)
Also known as Mukadama, it is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, helps in toning your abs.
Sit down on a mat, and stretch out your legs. Your knees should be pulled up, thighs should be tight and your toes should be pointed out.
Now attempt to lift your feet off the ground plus carry your legs to a 45 degree angle. Breathe in while you lift your feet and evade winding your knees.
The backbone ought to be straight plus your body is supposed to make a V shape. Lift your arms to the shoulder height.
5. Paschimottanasana (Seated Forward Bend)
This is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips.
Stretch your legs and sit straight.
Raise your arms and inhale slowly.
As you exhale, lean forward and touch your toes. Ensure you don’t bend your knees.
Touch your head to your thighs and hold your toes.
Stay in this posture for about 20 seconds.
6. Ustrasana (Camel Pose)
The Ustrasana or the camel pose is a yoga for reducing belly fat and give strength to muscles. It can tone your abdominal area, thighs and arms to improve flexibility. This is an advanced and best Yoga to reduce belly fat.
Kneel down on your knees and then bend torso backward in an arched form towards heels while his arms go backward supporting his upper body weight on the back of your foot.
The trick is to hold the position for a while, inhalation exhalation continuing and then go back to the basic pose and then do it all over again.
7. Bhujangasana (Cobra Pose)
The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain.
Start by lying on your front, your arms resting at the side of you.
Now stiffen your marrow as you tense up your abdomen and start lifting your shoulders, waist up.
You can use your palms and elbow as a support as you tilt your head creating a slight dent on your marrow.
Remain in this posture for about 30 seconds.
8. Dhanurasana (Bow Pose)
Along with offering a good stretch to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving your posture.
Lie flat on your stomach.
Bend both your legs and slightly raise your chest.
Hold your ankles and gently raise your thighs.
As your thighs and chest are raised, the asana focuses on your belly.
Remain in this posture for about 30 seconds.