Hey guys, losing belly fat could be such a pain but Did You Know? Yoga Asanas could be of great help in the process. So below is my research of the top Yoga Asanas to Reduce Belly Fat.
Why is it so important to reduce belly fat?
There are a lot of reasons which are responsible for the increase in belly fat. An inaccurate way of living, eating unhealthy foods, absence of exercise, increased distress level – these are possible reasons for the increased belly fat.
It is necessary to reduce belly fat because it could lead to different types of diseases like pelvic pain, the sag of visceral organs, lower back pain and different forms of complications in our body.
The appropriate consumption of food and the correct fitness strategy will help you to reduce belly fat. With these yoga asanas to reduce belly fat, you can make your body healthy and suitable.
Six yoga asanas to reduce belly fat.
- Surya Namaskar (Sun Salutation)
- Padahastasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Bend)
- Pavanamuktasana (Wind Relieving Pose)
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
1. Surya Namaskar (Sun Salutation):
This is a commonly known yoga pose, Surya Namaskar is the combination of twelve yoga poses. All these yoga poses have a different impact on our bodies. During practicing this yoga you need to deep breath, which results in detoxification in our body.
Steps to perform Surya Namaskar:
First, stand straight with your feet joined, and expand your chest and then rest your shoulders.
During inhaling, bring both your hands upward from the sides and then at the time of exhalation bring your arms down in the prayer position. With inhalation bring your stretched hands backward. And then exhale and bend forward and try to bring your forehead towards your knees.
Now bend your knees and then place your palms on the floor and stretch your right leg backward.
Now, bend your body in a downward dog position. And then bring your chest towards the floor (Ashtanga namaskar). And the tip of your toes should touch the floor. Here your hips should beat upward position.
Now inhale and then move in urdhvamukh position(upward facing dog).
Continue to put your palms on the ground and then again move in downward dog position.
With inhalation place your left leg forward. And stretch your head upside. Now bring your right leg forward and then stand straight with joining your hands in the namaskar position.
Repeat this about 6 to 8 times according to your strength. If you have any difficulty to do this watch the images that we have shown below.
Benefits of Surya namaskar:
Practicing this pose every day makes all the internal organs strengthen. It makes us feel energized the whole day and keeps us healthy. Also, it is great for reducing belly fat.
Caution regarding Suryanamaskar:
Females are recommended not to practice Surya namaskar during menstruation. And also those women who are pregnant before practicing this yoga should consult to their gynecologist.
Those people who are suffering from high blood pressure, cardiovascular diseases and some spinal problems are not allowed to practice this yoga.
2. Padahastasana (Standing Forward Bend)
In this pose, we fold our body forward. This pose has a lot of advantages like relieving anxiety, slows down the heart rate, enhances the proper working of our stomach, solves major and minor problems related to the abdominal area.
Steps to perform Padahastasana:
First of all, stand straight in Tadasana position and place your hands on both sides of the body, your feet should be together with touching the heels.
Place your spine erected. Now inhale deeply and bring your hand upward.
During the time of exhalation bend your body forward parallel to the ground.
Now, continue to inhale and exhale and then bend your body forward, apart from the hips.
Now try to touch the ground without bending your knees and place your palm below the legs. Freshers can do this by folding their knees slowly.
Now inhale along with doing tadasana.
The time duration of this yoga is according to your strength.
You can practice this pose either by placing your hands below your leg or by simply holding your toes.
This is one of the best poses of yoga asanas to reduce belly fat.
Benefits of Padahastasana:
Padahastasana helps to maintain our stomach for proper digestion of food, gives strength to our wrist and also gives relief from stress.
Properly digested food does not store any fat in our stomach. Therefore, it is essential to practice these yoga asanas to reduce belly fat.
Caution regarding Padahastasana:
People who have spinal disc disorders are recommended not to do this yoga asanas to reduce belly fat. Those people who are not able to practice Padahastasana practice uttanasana.
3. Paschimottanasana (Seated Forward Bend)
This is the most fundamental posture of hatha yoga. It helps to restore our solar plexes. It is the most effective yoga asanas to reduce belly fat. By this pose, our hips, thighs and hamstring stretch in most advantageous form. Those people who are suffering from digestive issues must practice this asana.
Steps to perform Paschimottanasana (Seated Forward Bend):
First of all, sit on the ground in the padmasana pose. Hold your spine erected. And stretch out your legs in front of you.
Now with inhaling bring your hands upward without any bends in elbows.
Now with straighten hands, move your head towards the ground. Your forehead should touch your thighs.
Now, with exhalation place your hands on the tip of your toes and hold it effectively. Also, pull your toes towards you so that your spine stretch as much as possible.
And then move back in padmasana pose.
Now rest in this position for about 60 to 80 seconds and then enhance your time duration as you become more comfortable in doing it.
For the effective results, do it properly, your knees should not be folded. (Freshers can fold their knees slightly)
Benefits from Paschimottanasana (Seated Forward Bend)
It helps to reduce stress level. It is most effective for females to balance the menstrual cycle. And surely it is one of the best Yoga Asanas to reduce belly fat.
Caution from Paschimottanasana (Seated Forward Bend)
Those people who are suffering from spinal disc disorders or those who recently had any kind of abdominal surgery are not allowed to do this yoga asanas to reduce belly fat. Also, those people who have asthma and diarrhea should not practice this yoga asana.
4. Pavanamuktasana (Wind Relieving Pose)
This pose helps to reduce different forms of gastric problem, indigestion and constipation. This is an effective yoga asana to reduce belly fat. Because our knees pressurize our stomach.
Keeping yourself in this pose for a minute helps to burn the stomach fat.
Steps to perform Pavanamuktasana
First of all, sleep on the ground with your face facing towards the ceiling. Stretch out your effects and place your hands sidewise of your body. Make your heels closure to each other. And then bend your knees.
Now inhale deeply and at the time of exhalation put your bent knees towards your chest.
Note: Your thighs should pressurize the abdominal area. Now hold your knees with your hands.
And then inhale and during exhalation bring your head towards your knees with chin touching the knees.
Rest in this position about 60 to 80 seconds with inhalation.
Now, rest your knees back into the initial position with your head resting towards the ground. You can place your hands on either side of your body.
Now, let yourself in Shavasana pose.
Repeat it for 8 to 10 minutes with an interval of 20 seconds.
Benefits of Pavanamuktasana:
It gives strength to our abdominal and back muscles. It enhances digestion and also helps to tone the muscles present in thighs and arms.
Caution from Pavanamuktasana (Wind Relieving Pose):
People suffering from spinal disc disorders, blood pressure, and heart diseases are not recommended to perform this yoga asanas to reduce belly fat.
5. Naukasana (Boat Pose):
Here is another yoga pose on our list of yoga asanas to reduce belly fat. This yoga asana helps to flatten our belly and could give you a very slim figure. It helps to tone the fat present in our belly area. Practice this yoga asanas to reduce belly fat regularly by contracting your abdominal muscles.
Steps to perform Naukasana (Boat Pose):
First of all, lie down on the floor with your face and toes facing towards the ceiling and rest your palm sidewise of your body.
Start inhaling and at the time of exhalation bring your chest, head, and legs towards each other.
Now, with bringing your body in this position stretch your arms parallel to the legs.
Your fingers should be in the direction of the toes. Now you need to gaze towards your toes. So, your spine gets stretched in the best manner.
At this time your abdominal muscles contract and help to reduce belly fat.
Now with inhalation and exhalation continue this pose for about 40 to 60 seconds and then come back in the initial position.
Repeat this yoga asana according to your strength. And slowly increase your time duration.
Benefits of Naukasana:
It is the most helpful yoga asanas to reduce belly fat and it also strengthens the abdominal muscles.
It enhances the level of digestion and gives strength to our whole body.
6. Ustrasana Yoga Asanas to reduce belly fat
This yoga asana is opposite to the Naukasana. Here we stretch to our backside and try to touch our ankle. This applied stress on the abdominal fat helps to reduce it.
Steps to perform Ustrasana (Camel Pose):
First of all, settle down in Vajrasana Pose. Now, kneel down on your knees. Then, fold your body backside with your thighs straight.
Make sure that your heels are perpendicular to the ground.
Now with inhalation place your hand by turning it towards the heels. Give pressure to your fingers so that it will touch the heels for the effective posture.
Also, fold your head, backside stretch it as much as you can. So that your abdominal area will also stretch.
Now exhale slowly and relax back in the initial position. Then, rest in this posture for about 60 to 80 seconds.
Repeat this posture about 8 to 10 times.
Benefits of Ustrasana (Camel Pose):
It gives strength to the back muscles. Also, it improves the sitting posture.
It is also a good remedy from fatigue, menstrual pain, and small back pain.
Caution from Ustrasana (Camel Pose)
Those people who are suffering from heart issues, insomnia, high blood, pressure neck, injury, and migraine are not suggested to practice these yoga asanas to reduce belly fat
I hope you guys get a lot of benefits from all these yoga poses.
If you have any doubts regarding this please comment in the comment box.