Yoga Asanas to Reduce Belly Fat

One of the most annoying things to have is an increasing waist-line. It is incredible how easily you can develop a bulging belly, but how difficult to reduce it. Unhealthy eating habits, lack of exercise, undisciplined lifestyle, and high level of stress can all be reasons behind that flab in your tummy area.

Yogasanas are a great way to get rid of such a flab. Let us look at some of the most effective asanas that can help you.

  1. Surya Namaskar (Sun Salutation)

This is probably considered the most essential and complete yoga asana. It is a combination of 12 yoga positions that work on the entire body and mind. It is best done in the morning with an empty stomach.

The different positions allow the overall stretching of the body. The body detoxifies because of the deep breathing involved with the various pose. Approximately 13.90 calories can be burned with one round of Surya Namaskar.

Understand how to do Surya Namaskar

As mentioned Surya Namaskar is a sequence of 12 yoga poses. Progressing from pose 1 to pose 12 will complete one round of Surya Namaskar. Repeat the rounds as many times as possible. You will notice reduction in your belly fat as you continue to do Surya Namaskar on daily basis.

  • Paschimottanasana (Seated Forward Bend)
Experienced yogi doing seated forward bend yoga pose Free Photo

This asana burns the fat in your tummy region and also give the required stretch to the thighs, hamstring, and hips. You can take care of your digestive disorders with the help of this pose.

Understand how to do Paschimottanasana

Sit with legs stretched in front and toes pointing towards the roof. Make sure you keep your spine straight. Breathing out, bend from your hip region, and try to touch the toes. Hold on to this position for some time. Breathe in and get back to the original sitting position. If you can stretch more, try holding on by touching the heels.

Repeat this for at least 10 times on daily basis.

  • Pavanamuktasana (Wind Relieving Pose)

This asana is primarily done to alleviate gastric problems like indigestion and constipation. While holding on to this pose, the knees apply pressure on your belly region. This helps in burning the excess belly fat.

Understand how to do Pavanamuktasana

Lie down on the floor facing upwards with your feet stretched but heels touching each other. Keep your hands on either side. Lift your legs and bend them from knees. Wraps your hands around the knees. Take a deep breath, and while breathing out, press the knees towards your chest. Inhale again and this time lift your head while exhaling. Try to touch the knees with your chin. Once into this position, hold for about 60-90 seconds and keep the breathing normal. Breathe out and slowly get back to the initial position.

Repeat this for at least ten times every day. You can relax for about 10-15 seconds in between rounds.

  • Naukasana (Boat Pose)

This is one posture that specifically impacts your abdominal muscles and helps you in getting a flat belly with regular practice. Get perfectly toned abs while holding to this posture and giving your body a boat-like movement.

Understand how to do Naukasana

Lie down with stretched legs, toes facing towards the roof, and palms on either side of your body facing the ground. Take a deep breath and as you breathe out, lift your legs and your upper body so that only your hip region is touching the ground. Bring your fingers in the same line as your toes. You should feel the contraction of your abdominal muscles while you hold on to this position. Remain in this pose for 30 to 60 seconds and breathe normally. Come back to the initial position slowly while breathing out.

Repeat this asana for at least five times daily. Increase this number gradually.  

  • Bhujangasana (Cobra Pose)

This is the same asana, as explained in Pose 7 of Surya Namaskar. Doing it separately will not only stretch your abdominal area resulting in a flat belly but also strengthen your back.

To Summarise

Almost every Yogasanas has a direct or indirect impact on your belly region. It is essential to do the postures correctly. Equally important is to breathe in and breathe out the correct way. Take the help of a yoga instructor to ensure that you are doing your asanas appropriately. You can achieve the desired results faster by following the right technique and doing it in a disciplined manner.

If you are looking for professional yoga classes at home for a healthy living, book the service online now via Home Jiny App.

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