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Top 12 Yoga Asanas To Reduce Belly Fat

A wrong life style, unhealthy eating habits, lack of exercise, and high stress levels -. All of them give rise to a flaccid

belly

The wider your abdomen, the higher the level of risk. And there are no shortcuts to get rid of abdominal fat. A proper diet, combined with a good exercise routine can certainly help reduce belly fat greatly.

This is where yoga comes into play. It not only helps reduce abdominal fat, but also allows you to control your body and mind like never before!

yoga asanas to reduce belly fat

• Tadasana (Mountain Pose)
• Surya Namaskar (Sun Salutation)
• Padahastasana (standing forward bend)
• Paschimottanasana (seated forward bend)
• Pavanamuktasana (wind Relieving Pose)
• naukasana (Boat Pose)
• ushtrasana (camel pose)
• uttanpadasana (Criado standing pose)
• (cat pose cow or cat pose) marjariasana
• Bhujangasana (cobra pose)
• Dhanurasana (bow Pose)
• Shavasana (Corpse Pose)

1. Tadasana (mountain Pose)

Tadasana it is an ideal warm-up pose. Improves blood circulation, which ensures that your body is ready for the other positions in the store.

How do

  • Stand with your feet flat, heels out slightly, and the big toes touching each other. Keep the spine erect with his hands on both sides and palms facing the body.
  • stretching hands forward and bring the palms close to each other.
  • The deep breath, stretch the spine. Raising hands together above his head, stretching as you can.
  • Try to lift the ankles and standing on your toes, eyes staring at the ceiling. If you can not stand on tiptoe, you can keep your feet flat on the floor while facing the roof of his eyes.
  • breathe normally and hold the position for 20 to 30 seconds.
  • inhale deeply and exhale slowly relax and put your feet to the ground.
  • asana Repeat 10 times, gradually increasing the count. Relax for 10 seconds before attempting the next repetition. The image given above is a variation for beginners.

Here is the video – Pose Tadasana / Mountain

Variations

pose

The mountain has variations in terms of positioning arms. You can stretch your arms up parallel to each other and perpendicular to the ground.

Benefits

  • improves your posture
  • Companies abdomen and buttocks
  • Strengthens thighs, knees and ankles
  • Relieves sciatica (pain affecting the back, hips, and the outer side of the legs)

Attention

people suffering low blood pressure, insomnia and headaches should avoid this posture.

2. Surya Namaskar (Sun Salutation)

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Surya Namaskar is a confluence twelve yoga positions, each of which has a major impact on the whole body. Flexes forward and backward allow stretching, deep breathing while carried out during the act helps in detoxification. Surya Namaskar practice morning, facing the sun, to get maximum benefits.

How do

  • Stand with both feet together, expand your chest and relax your shoulders.
  • As you inhale, raise both arms from the sides. And as you exhale, bring your arms out in front of his chest and keep them in prayer position.
  • Inhale, raise your hands, and extend rearward.
  • Exhale, he leans forward and try to touch your knees with your forehead.
  • Bend your left knee, right leg stretched back, palms of hands placed on the floor.
  • Hold your breath and stretch the left leg as well. This is called the plank position.
  • Come to the floor holding the spine out. Here, knees, chest and chin should be in contact with the ground.
  • Inhale, pull forward, and bend backwards.
  • Keep hands fixed on the floor, exhale and bend forward.
  • As you inhale, bring your right leg forward, between her elbows and stretch upward.
  • Bring your left leg forward and inhale deeply.
  • back waist stretch.
  • back to the starting position.

Here is the video – Surya Namaskar

Benefits

From head to toe, all body parts and organs inmates are benefited by this posture. Regularly practice of surya namaskar remains healthy and energetic.

Attention

Women should not perform Surya Namaskar during menstruation. Pregnant women should consult their doctor before performing this asana.

People with spinal problems, high blood pressure, cardiovascular disease should avoid this posture.

3. Padahastasana (standing forward bend)

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The abdomen is compressed completely while bending forward, which leads to burning fat. Therefore, compression helps tone down the belly.

How do

  • Stand in Tadasana posture, hands on each side of the body while resting your feet together, heels touching each other.
  • Keep your spine erect.
  • inhaling deeply, raise your hand up.
  • As you exhale, lean forward so that your body is parallel to the ground.
  • Inhale, then exhale and bend forward completely, his body falling away from the hips.
  • Try to touch the floor, palms straight on the floor, without bending your knees. Beginners can try to touch the toes or ankles just to begin working your way on the floor.
  • Hold your breath, put the belly, and hold the position for 60-90 seconds.
  • exhale, let your toes and lift your body to return to Tadasana posture.
  • asana Repeat 10 times, leaving an interval of 10 seconds between two repetitions.

Here is the video – Padahastasana / standing forward bend

Variations

Padahastasana has variations in holding their fingers foot, placing your hands under the toes, or just holding ankles or calves.

Benefits

  • improves digestion because your abdominal muscles are toned
  • reinforces the wrist joints
  • Relieves physical exhaustion and Mental

Attention

Before Padahastasana, you need to master Uttanasana, which is a less challenging to forward-bending pose. In addition, people with spinal disc disorders should refrain from this position.

4. Paschimottanasana (Seated Forward Bend)

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This is one of the basic yoga postures Hatha , and the center is stimulated your solar plexus. Along with quality they represent a toning abdomen, forward lean also offers an admirable level of stretching of the hamstrings, thighs and hips. It is also ideal for those who are prone to digestive disorders.

How do

  • Sit on the floor in Sukahasana or Padmasana.
  • Keep your spine straight, and stretch your legs out to his forehead. Your feet should point toward the ceiling.
  • The deep breath, stretch your hands above your head without bending your elbows. Your eyes should follow your hands. Stretching the spine to the maximum.
  • exhales, and leans forward on her thighs. Bring hands down and try to touch your toes. Your head should rest on the knees. Beginners can try to touch your ankles or thighs just as a starter.
  • Once you touch your toes, hold them and try to pull them back until you experience the stretch in the hamstrings.
  • breath, hold your stomach, and try to hold the position for 60 to 90 seconds initially. Gradually increase the time to hold the position for five minutes, or if possible, more.
  • Exhaling, bring your body up, relieving toes fingers to return to the Sukhasana or Padmasana pose.
  • asana Repeat 10 times, to start, working up to 25 times or more.
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Here it is the video – Paschimottanasana / Seated Forward Bend

Variations

Those who are new to the pose can try Ardha Paschimottanasana. The process is the same as described above. The only variation is that you have to stretch one leg at a time.

Benefits

  • relieves stress
  • helps in reducing fat in the abdomen
  • Balances menstrual cycles

Attention

people who have disorders of intervertebral disc, or have recently had abdominal surgery should not perform this position. Even people suffering from asthma and diarrhea should stay away from this position.

5. Pavanamuktasana (Wind Relieving Pose)

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This asana helps relieve many stomach problems, including indigestion and constipation. From the knees put pressure on your abdomen, holding the position for more than an aid in triggering fat burning in the minute region.

How do

  • lying supine (face up) with arms beside your body and your feet straight, heels touching each other.
  • Bend your knees.
  • Take a deep breath, and as you exhale, slowly bring your knees bent towards the chest, thighs applying pressure on the abdomen. Keep your knees properly in place by clasping hands under her thighs.
  • Inhale again, and as you exhale, lift your head, allowing your chin touches the knees.
  • Hold for 60-90 seconds while breathing deeply.
  • Exhale slowly, and release knees while allowing the head to rest on the floor. Bring your hands on either side of your body, palms facing the floor.
  • Relax in Shavasana.
  • Repeat the asana 7 to 10 times, leaving 15 seconds between repetitions.

Here is the video – Pavanamuktasana / Wind Relieving Pose

Variations

Those who are new to yoga can be practiced pose with one leg.

Benefits

  • strengthens the back and abdominal muscles
  • aids in digestion and release of gas
  • tones the muscles of the legs and arms

Attention

pregnant women, people suffering from spinal problems, and people with high blood pressure and heart problems should refrain from this posture.

6. naukasana (Boat Pose)

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This is one of the most sought after yoga postures that guarantees a flatter stomach with practice regular. While holding the pose for more than a minute helps to contract the abdominal muscles, posture, when done in a moving boat and helps tone the abdominal muscles.

How do

  • lying on yoga mat in the supine position with legs straight, toes toward the ceiling, and palms resting on either side of her body to the ground.
  • inhale deeply. As you exhale, lift your body (head, chest and legs) from the ground.
  • Stretch your arms so that they form a line parallel with the legs.
  • The fingers should be on the same line as the toes. Looking toward the toes.
  • As you hold the position, you should feel contracting the abdominal muscles.
  • breathing normally, hold the position for 30 to 60 seconds to start.
  • Inhale, and then exhale deeply, relax and slowly return to the supine position.
  • Repeat this asana five times to start, gradually working up to 30 times. Relax for 15 seconds after each repetition.

Here it is the video – naukasana / Boat Pose

Variations

can also perform naukasana with fists clenched as if holding the oars of a boat.

Benefits

  • strengthens the abdominal muscles and helps eliminate belly fat
  • improves the health of the digestive organs
  • Strengthens arms , thighs and shoulders

Attention

people suffering from blood pressure problems, heart problems, diarrhea, headache, insomnia and should refrain from this position. In addition, pregnant women and during menstruation should not practice this posture.

7. Ushtrasana (Camel Pose)

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This is normally done to counter the naukasana attitude. The stretch recoil experienced by touching the ankle in this pose helps tone the abdominal muscles. The tension experienced by the abdominal muscles during naukasana now be released, and at the same time can also enjoy a good stretch.

How do

  • Sit in Vajrasana.
  • Slowly lift the body from the knees so that you are sitting now with full support your body weight knees.
  • heels should make a line perpendicular to the ground.
  • exhale deeply and arch your back. Bring your hands behind your body, and try to keep your ankles, one by one.
  • tilt the head back and extend rearward until a stretch occurs in her womb.
  • Hold for 20 to 30 seconds to start, work your way up to 60 seconds, breathing normally.
  • Exhale slowly and relax.
  • Returns to Vajrasana.
  • Repeat this asana five times to start, gradually working up to 30 times.
  • Relax for 15 seconds after each repetition.

Here is the video – ushtrasana / camel pose

Variations

Having reached the ushtrasana pose, instead of returning to Vajrasana slowly dropped his head back and stay that way. Ensure that practice this change only after you have mastered the initial ushtrasana pose.

Benefits

  • strengthens the back muscles
  • can improve posture
  • it Used to treat fatigue, menstrual discomfort, and low back pain

Attention

people suffering from ailments related to the heart, lower back or neck injury, and high blood pressure should not perform

8. uttanpadasana (Criado standing Pose)

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This posture helps to get rid of fat from the lower abdominal region and the hips and thighs. This position is one of the most efficient and effective measures to eliminate flab that accumulates around the waist and hips during pregnancy forms.

How do

  • Lie down on the mat with your back on the floor with legs straight and heels touching each other. Keep your hands on either side of your body, palms facing the floor.
  • inhale deeply. Now, exhaling slowly tilt your back while bringing your head back so that it touches the ground.
  • Do not move your hands, from its initial position. Breathe normally.
  • extend to the maximum extent possible, without hurting your back.
  • deep breath, lift your legs off the floor, making a 45 degree angle with the floor.
  • Hold for 15 to 30 seconds, breathing normally. Gradually work to maintain posture for more than 60 seconds.
  • Exhale deeply and lift your legs so that they have an angle of 90 degrees to the ground. Breathing normally, hold the pose for 30 seconds.
  • inhaling deeply, slowly bring your legs back to the starting position -. Supine position
  • Repeat this asana 10 times to begin with, gradually working up to 30 times.
  • Relax for 15 seconds after each repetition.
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Here is the video – uttanpadasana / foot raised Pose

Variations

Urdhva Prasarita Padasana, where instead of keeping your legs straight and close to each other, they are distributed in the air.

Benefits

  • Used to treat ailments related to stomach, such as heartburn and constipation
  • cures back pain
  • improves functioning of reproductive
  • organs

  • Improves blood circulation

Attention

people suffering from a pulled muscle and recovering from injuries bone should avoid this posture.

9. marjariasana (Cat Cow Pose or cat pose)

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The forced contraction experienced in the abdominal muscles while maintaining the posture helps in melting fat, and so thus reduces the size of the belly. This position is also beneficial in improving the flexibility of the spine.

How do

  • Sit in Vajrasana.
  • breathing normally, getting out of position and allow your body between parallel to the floor so that your body rests on the knees and palms.
  • While knees should be placed below the hips, the palms must pass below the shoulders to the floor. Keep your head straight. Knees slightly spaced so that your weight is spread out evenly.
  • deep breath, lift your head while pushing her back down, so your body has a concave structure.
  • Expand the abdominal region as much as possible to draw the maximum amount of air.
  • Hold your breath, hold the pose for about 15 to 30 seconds.
  • exhale deeply and lowered his head, while the back is arched upward. Keep your buttocks and firm abdomen until experience contraction. Your head should be in his hands.
  • The deep breath, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
  • Exhale and slowly return to Vajrasana. Relax for 15 seconds.
  • Repeat this asana 10 times to begin with, gradually working up to 30 times.
  • Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.

Here it is the video – marjariasana

Variations

begins in the table position (resting on his knees body and palms hands). Inhale, and as you do, push back down to reach a concave structure. As you exhale, rather than head down, turn left so that your eyes focus on left hip. Repeat on the other side, keeping the rest of the steps are.

Benefits

  • improves the robustness of the spine
  • helps correct your posture
  • relieves tension in the lower back

Attention

If you are suffering from head injury, make sure you keep your head in line with your torso as you perform this pose.

10. Bhujangasana (Cobra Pose)

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Give your tummy a good stretch with this asana yoga. The regular practice of this asana helps in strengthening the muscles of the back, and therefore is one of the most recommended positions to relieve back pain postpartum.

How do

  • Lie down on the mat in the prone position (with the chest down), legs slightly apart, and toes touching the ground.
  • Keep your hands on each side of the body, palms facing the floor.
  • Bring your palms under your shoulders.
  • deep breath, slowly lift your chest and head off the floor, his gaze fixed on the ceiling. Cosmetic surgery on his pubis toward the navel, while maintaining their firm buttocks.
  • Hold for 15 to 30 seconds while breathing normally.
  • Take a deep breath and try to lift the body from the waist up, tilt back as far as possible. However, make sure that you are not hurting his back in the process.
  • Hold for 30 to 60 seconds, breathing normally.
  • Exhale slowly and bring your body down – in the chest, neck and forehead – to return to the prone position. Stretch your arms slowly to the front.
  • Repeat this asana 10 times to begin with, gradually working up to 30 times.
  • Relax for 15 seconds after each repetition.

Here is the video – Bhujangasana / Cobra Pose

Variations

Having reached the pose cobra, inclining head to the left and try to focus your eyes on the left heel. You can do the same on the other side too.

Benefits

  • strengthens the abdomen
  • Improves flexibility of the middle and upper back
  • Strengthens shoulders and back
  • reduces stress and fatigue

Attention

Fold back only until you experience the stretch in your abdomen, thighs and back. Please relax even if a slight pain while stretching occurs. In such cases, you can do Ardha Bhujangasana.

In addition, pregnant women and people suffering from back injuries and carpal tunnel syndrome should avoid this posture.

11. Dhanurasana (Bow Pose)

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This position does a wonderful job of toning your abdomen. Besides offering a good stretch in the abdomen, back, thighs, arms and chest, this position also helps to improve your posture.

How do

  • lying prone on the mat, legs together, while the rest hands on either side of your body, palms facing the floor.
  • deeply exhale, bend your knees up.
  • Lift your head and bend back.
  • Bring your hands back and try holding your ankles with your hands.
  • support their body weight with your abdomen. Inhaling deeply, trying to lift the knees higher.
  • Hold position for 15 to 30 seconds, gradually working 60 to 90 seconds. breathe normally while maintaining the posture.
  • Exhale slowly and relax, stretching his body.
  • Repeat this asana 10 times to begin with, gradually working up to 30 times.
  • Relax for 15 seconds after each repetition.

Here is the video – Dhanurasana / Bow Pose

Variations

The variation is called Parsva Dhanurasana. After reaching the Dhanurasana pose, dip your right shoulder toward the ground, and turn around to the right side. so remain for about 20 seconds before rolling back to the starting position. Repeat on your left side.

If you are a beginner, rolling to one side could initially be difficult. In this case, you can practice rolling to the side without holding your ankles. dhanurasana Parsva massage your abdominal organs.

Benefits

  • improves posture
  • stretches the back muscles and makes them strong
  • stimulates the neck and abdomen

Attention

people suffering from high blood pressure, hernia, and low back or neck injury should refrain from this position. Pregnant women or women in their menstrual cycle should avoid this posture.

12. Relax with Shavasana (Corpse Pose)

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should allow your body to relax after a rigorous workout, and the position of the dead body is the ideal asana .

How do

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