HOW TO REDUCE BELLY FAT WITH YOGA? TRY THESE 7 ASANAS

HOW TO REDUCE BELLY FAT WITH YOGA - FEATURED PIC

DOES YOGA HELP TO REDUCE BELLY FAT?

Can you tell us who does not need a slim waist or fit body? Perhaps the answer is no, everyone wants that. This is the desire of everyone and people also make countless efforts for it. Today, where different types of diet are available for fat loss and weight loss, there are many types of training / exercise plans. The use and effect can vary from person to person, and for this you have to spend a significant amount from your pocket. But do you know that YOGA HELP TO REDUCE BELLY FAT.

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By the way, there are many benefits of doing yoga. But this article highlights such yoga asanas that help to reduce your belly fat. This ancient technique and its regular practice can help you lose weight. Some yoga asanas directly target belly fat and also help in building core strength.

Further, the yoga asanas mentioned in the article will directly help you to reduce belly fat. In these 7 yoga asanas, the muscles of the stomach work directly, which makes it easier for you to reduce the fat here. A good diet, which is a very easy but beneficial tool, can also increase the speed of fat reduction by several times if it is balanced.

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7 BEST YOGA ASANAS, WHICH WILL HELP YOU

You can do all these asanas in your house very easily. As a suggestion, keep in mind that whenever you do yoga practice of all these asanas, stretch the body properly before that with a warmup of 3 to 5 minutes. If you practice in the morning, you can drink 1 glass of lukewarm water with lemon and honey or a green tea about 15 to 20 minutes before. This will give a good start to both your day and yoga practice.

Read this also: 7 YOGA ASANAS TO CORRECT YOUR BODY POSTURE | PRACTICE THESE EFFECTIVE YOGA POSES

Here are 7 asanas of yoga to reduce belly fat

1. TADASANA

This is the warm up pose. Known as mountain pose, it improves blood circulation and allows your body to get ready for the other poses.

TADASANA - Best yoga asana to reduce belly fat
How to do Tadasana:
  • 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.

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Caution: People who have low blood pressure, insomnia and headache should avoid this pose.

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2. NAUKASANA (BOAT POSE)

This is one of the best pose that works fabulously on your oblique and front abdominal muscles. This yoga asana help to reduce belly fat and strengthens your core muscles.

NAUKASANA (BOAT POSE)

How to do Naukasana:

  • Lie down on the ground facing the ceiling.
  • Keep your hands by your side and relax your shoulders. Keep your legs straight.
  • Now slowly raise your hands and legs together from the ground, hold your belly in and above the ground at all times.
  • Reach a 45 degree angle till your body is in a V-shape. Hold it for 60 seconds and practice deep breathing.

Caution: Do not attempt if you have slip disc disorders, abdominal surgery, asthma and diarrhoea.

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3. DHANURASANA (BOW POSE)

Although seemingly easy, this pose can be quite a challenge for your abs, which is exactly what will help strengthen them.

DHANURASANA-BOW-POSE

How to do Dhanurasana:

  • Lie down on the floor with your face down.
  • Bend your knees and hold your feet with your hands.
  • Inhale and lift up both your hands and feet, also raising your thighs and chest at the same time.
  • Hold this pose for up to 30 seconds, gradually increasing to 90 seconds.
  • Release with an exhalation.

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4. PASCHIMOTTANASANA (SEATED FORWARD BEND)

Known as seated forward bend, this asana stimulates the centre of the solar plexus. It not only acts as a tummy toning pose but the forward bend offers an admirable level of stretch to the hamstring, thighs and hips. This asana is ideal for those who are prone to digestive disorders.

PASCHIMOTTANASANA (SEATED FORWARD BEND)

How to do Dhanurasana:

  • Sit on the floor with your legs in front.
  • Keep your spine erect, inhale and stretch your hands above your head without bending your elbows.
  • Slowly come forward and try to touch your toes, once you are able to do that hold them and try pulling them backwards till you experience a stretch on your hamstrings. Breathe in and hold your tummy in and try to retain the position for 60-90 seconds.
  • Repeat these 10 times in the beginning, then slowly do it 25 times or more.

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Caution: Do not attempt if you have slip disc disorders, abdominal surgery, asthma and diarrhoea.

Read this also: BACK-PAIN : IS IT A COMMON PROBLEM? WHY DO DIFFERENT PARTS OF THE BACK HURT?

5. KUMBHAKASANA (THE PLANK) – Best yoga asana to reduce belly fat

Surely the most beloved and well-known of yoga asanas, the plank pose is one of the best poses to reduce your belly fat and tone your abdominal muscles.

KUMBHAKASANA (THE PLANK) - Best yoga asana to reduce belly fat

How to do Kumbhakasana:

  • Lie face down.
  • Lift your body up onto straightened arms
  • Balance on your toes
  • Face forward or down
  • Hold for as long as you can, take a break and then repeat a few more times. Try to extend the time in this pose each day.

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6. BHUJANGASANA (COBRA POSE)

Cobra Pose, or Bhujangasana, resembles a serpent with its hood raised. It is part of the sequence of postures in Padma Sadhana and Surya Namaskar.

BHUJANGASANA-COBRA-POSE

How to do Bhujangasana:

  • Lie on the stomach, your toes flat on the floor and forehead resting on the ground.
  • Keep your legs close together, feet and heels lightly touching each other.
  • Place palms downwards under your shoulders, keeping elbows parallel and close to the torso.
  • Take a deep breath and slowly lift your head, chest and abdomen. Keep your navel on the floor.
  • Use your hands to pull your torso off the floor.
  • Curve your spine and straighten your arms by arching your back as much as possible.
  • Tilt your head back and look up but don’t overdo the stretch. The feet should be close together.
  • Breathe out, and gently bring your abdomen, chest and head back to the floor.

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7. EKAPADA ADHOMUKHA SVANASANA (ONE-LEGGED DOWNWARD-FACING DOG POSE)

The last seventh posture that is most effective. This yoga posture affects every abdominal muscle. Be sure to include it in your yoga practice to reduce belly fat. It can help you learn to balance your body and can also help strengthen your abs.

EKAPADA ADHOMUKHA SVANASANA

How to do EKAPADA ADHOMUKHA SVANASANA:

  • Get into the downward-facing dog pose.
  • Straighten one leg and lift it up.
  • Lower the straightened leg under your abs
  • Repeat this move for 10 times for each leg, then rest

Note: Holding time of any posture can be increased or decreased depending on individual capacity.

COOL DOWN PROCESS

End your session with Savasana. Just surrender the entire body weight to gravity and desist from any kind of mental activity. These yoga poses, done regularly, will boost the immune system.

If you want any more information about this subject, you can ask by commenting below or contacting us by email. We will be happy to help you.

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