Yoga Asanas to Reduce Belly Fat

Aesthetic lifestyle always poses some kind of attractiveness to everyone. And while we do want to live one sometimes, it becomes utterly impossible when thrown into the hotchpotch that our normal daily lives are. Nevertheless, living healthy is always a better option and a great amount of that Is achieved if we maintain our girth.

But pills and all aren’t that healthy and safe. They may give you result, they may not. For the sake of living a healthy life, it’s essential that you avoid them. To that end, we think it’s only natural to turn to a remedy that has been around for thousands for years. The method that we are speaking of, in case you didn’t notice, is Yoga.

Contrary to what films would have you believe, doing yoga is not at all that difficult. All you need is to know your body, its strengths and weakness and maintain a constant regular breathing as you execute the various poses. Of course there are exceptions, certain yoga poses do take years to master and are not for rank amateurs or those who prefer to do it just for the sake of materialistic needs.

That being said, here are a listed few Yoga Asanas (asanas mean poses) that are a proven weapon in reducing stubborn belly fat.

Tadasana

Tadasana is a basic yoga asana. It is arguably one of the easiest to do. While it may not impact your belly fat, it is recommended that you practice this asana for better posture, blood circulation, reduces fat in thigh as you tighten your thigh muscles and stronger spine. Why have we included this asana in our list? The cause is simple- many yoga asanas start from this specific yoga asana.

How to do it?

  1. Stand with your body completely relaxed. Your toes should be touching each other while there should be a gap between your heels.
  2. Gently inhale as you raise your arms to the front, stretching them and bringing the palms close to one another.
  3. Start to raise yourself from your ankles and move onto your toes slowly (as if you are trying to increase your height similar to what Rose did on Titanic). Your spine should be erect all the while and your eyes should be facing the ceiling.
  4. Hold this posture for 3 to 4 breaths or as long as your body permits.
  5. Gently release and come back to initial position.

This was one count. You can do as many as 25 or even more, increasing your timing every count. Please note that you should not stress out your body while performing any form of Yoga Asana.

Paschimottasana.

This Yoga Asana may seem difficult from the name but rest assured, it needs you to bend and touch your knees with forehead. Those who have low belly fat and flexible spine can easily do that. Paschimottasana puts pressure on your abdomen fat and at the same time helps your spine to relax and stretch. Those who suffer from spine ailments should be cautious while performing this Asana. They may avoid it all-together if they feel that their body does not permit.

How to do it?

  1. Sit with your legs in front of you and shoulders relaxed.
  2. Take a deep breath and raise your arms up and put your palms together as if you are doing a Namaskar.
  3. Now bend down gently while slowly exhaling and try to touch your toes without bending your legs. If you are a bit fat, you may not be able to do this right away. Bend as much as you can without injuring yourself.
  4. Hold the pose for 2 seconds and then rise up slowly as you inhale.

Ushtrasana

Ushtrasana is also known as the camel pose and needs you to know Vajrasana. We are explaining what Vajrasana is. You need to look it up yourself. Vajrasana is believed to be good for digestive system and legs. Ushtrasana, on the other hand, is good for your core and thighs. It also provides relief from back pains as it strengthen the back muscles.

How to do it?

  1. Starting from the Vajrasana posture, slowly lift your upper body so as to form an “L”. Your body weight is supported on your knees at this point.
  2. Now take a breath and start to stretch back.
  3. Try to touch your ankles. Your face should point upwards at this point and you should be feeling a stretch in your stomach.
  4. Hold this pose for about half a minute and then slowly release.
  5. Come back to Vajrasana posture.

You should try to maintain a regular breath when doing this asana.

Pavanmuktasana

Pavanmuktasana translates to “The Wind Releasing Posture”. It is good for your spine and your belly. Those who suffer from gastric problems can also do this pose. It can tone your abdomen muscles while removing fat covering those muscles which is one up on crunches. Pavanmuktasana is quite easy.

How to do it?

  1. Lie flat on your back with your body relaxed.
  2. Inhale deeply and then slowly start bending your legs so as to bring your knees closer to your chest. Exhale slowly while you are at it.
  3. Bring your knees closer to chest as much as you can. By this point you should be feeling compression in your abdomen.
  4. Hold your legs with your hands to make your knees come the closest to touching your chest.
  5. Hold this position for 2 seconds and then gently release.
  6. Inhale as you return to the initial position.
  7. Relax your body and prepare for another count.

You can do as much as 20 of these daily. You may not be able to make your knees touch your chest or do all the 20 reps but do try to build up it.

Kumbhasana

Kumbhasana is similar to doing a plank. It needs you to hold the push-up position for as long as you can while keeping your belly tight, spine neutral and posture stable. Properly executed, Kumbhasana is good for your shoulder muscles, legs, core, back and butt.

How to do it?

  1. Start with the arms under your shoulders, palms on the floor, fingers stretched and toes tucked in.
  2. Inhale slowly as you tighten your abs.
  3. Lift your head such that your spine is in a straight line.
  4. Hold this posture for as long as you can while keeping your core tight and maintaining a regular breathing.
  5. Drop down your knees after you think you have reached your limit.
  6. Start again from step 1 and do as many counts as you can.

Naukasana

Naukasana translates to “Boat Pose”. In this asana, you need to bend your body as if you are forming a “V” and touch your toes to complete a triangle. In the outset, it may seem weird and difficult, but trust us when we tell you that mastering this asana ain’t that hard. By doing Naukasana, you exercise your abdomen muscles and it improves your balance. Basically you feel like doing a sit-up with your legs raised.

How to do it?

  1. Lie down flat on your back.
  2. Take in air and release as you slowly lift your upper body. at the same time lift your legs from the ground.
  3. Make your hands parallel to the ground.
  4. Your upper and lower body should make an angle of 45 degrees.
  5. Hold this position. Feel the pressure and burn in your abs and lower back.
  6. Return slowly to step 1.

Do this asana 25 times or more. If you cannot do it right away, then build up to it.

Bhujangasana

Bhujangasana is popularly known as the “Cobra Pose” and it involves the person to lift their upper body keeping their lower body static. Bhujangasana is not difficult at all. The benefits of this yoga asana include better blood circulation, relief from lower back pain, reduction of tummy fat and even stress on your arms. While doing this asana you need to maintain a constant breathing pattern.

How to do it?

  1. Lie on your stomach with your arms at your side.
  2. Slowly take in air as you lift your upper body, rather bend it while taking support of your hands.
  3. Your arms should not flare out or in front.
  4. Lift your chest and head as if you are stretching like a cobra fanning out.
  5. Hold this pose while maintaining a regular breathing pattern.
  6. Release and gently return back to step 1.

This was 1 rep. Do this as many as you can. After a while, you start feeling the pressure on your abs and arms.

Dhanurasana

Dhanurasana is a classic yoga asana. Commonly known as the Bow Pose, Dhanurasana takes some time to perfect for a beginner. It gives you flexibility and strengthen your back and abs. Dhanurasana is a great way to reduce belly fat. But you must be careful so as to not hurt yourself while doing this Yoga Asana. Just follow the steps given below and try to maintain your balance and grip all the while.

How to do it?

  1. Lie relaxed on your stomach with your arms at your side.
  2. Inhale slowly and bend your knees back.
  3. Take your arms back and get a hold of your toes. Your chest and head should be lifted by this action. Try to imagine your torso as the stick of the bow and your arms and legs as the string bending the stick. That should make it easier.
  4. Try to breathe gently but regularly.
  5. Hold this position for about half a minute.
  6. Slowly release your toes and bring your arms at your side and legs down.
  7. Be careful so as not to come down all at once and injuring yourself.

This was one count. Do as many as your body permits you to do.

It is recommended that you do the Asanas under supervision if you are a beginner. A yoga mat or relatively softer surface is preferable to the ground as it reduces your chances of hurting your face. Many yoga asanas listed here need to be executed carefully. Otherwise you may be doing more harm to your body than good. The one asana listed above is an excellent example of that. Avoid stressing out yourself too much and getting injured.

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