Yoga is such a type of practice that involves both exercise and meditation collaborating body and mind. It is an ancient art that was promoted by the renowned yoga masters in the Indian subcontinent at the very beginning of civilization. Nowadays, yoga is getting a lot of attention among people around the whole world because of its lots of benefits Yogasana for belly fat.
Yogasana For Belly Fat
In the present world, people keep remaining busy with their daily works. We don’t get enough time to do exercise. People are gaining belly fat because of the unhealthy diet, lack of exercise, and mental stress. As a result, we are becoming victims of obesity, diabetes, heart diseases, and so on. But, it’s a must to lose weight and keep fit so that we can live a healthy life. Yoga asanas are useful for this purpose. A regular yoga practice can play a vital role in achieving a flat belly. We can be in a well-shaped body too. It is also beneficial to lose weight. Yoga can boost weight loss more artistically than we may ever think. It also strengthens the arms, back, shoulders, thighs, and buttocks.
Types of Yogasana for Belly Fat
There are many types of effective yoga asanas or poses to reduce unwanted belly fat. Here, we will know about some of their names and try to learn the exact methods of practicing the yoga poses.
1) Boat Pose (Naukasana)
Boat pose is not only very beneficial to reduce belly fat but also strengthens the spine and hip flexor muscles. It also improves the condition of the kidneys, liver, prostate glands, and other organs. It is well known for increasing self-confidence too.
Instructions:
At first, sit on the ground, bend your knees, keep the feet straight and flat. Place your hands beside your hips. Focus on your breath. Bring a deep concentration on your work. Try to breathe smoothly. Now, keeping your spine straight, lean back a little and place your front leg parallel to the ground. Lift your feet and chest, draw in your lower back, and lengthen the front part of your torso. After that, extend your both arms forward, in a straight line with your shoulders so that your palms can face each other, fingers open. It is like you are trying to hold a string. Keep the balance on your pubic bones and place your spine straight. At this point, lengthen the front part of your torso from your pelvic area to the top of your sternum. The below of the navel area should be flat. While exhaling, try to lift your legs upwards such a way that your spine and legs remain in a “V” shape. Maintain easy and smooth breathing. Feel the ease on your face and focus deep while gazing at your toes. Broaden your shoulder wider. Stay in the pose for 5-6 breaths for 40-60 seconds. Finally, exhale while pulling down your legs and hands to the ground.
2) Bridge pose (Setu Bandhasana)
It is said that if the bridge pose is done regularly, it can help to reduce belly fat by keeping your supporting muscles stronger. This yoga exercise can improve the circulation of blood and better digestion. The bridge poses also stretches the neck, spine, chest, and hips.
Instructions:
First of all, sit on the floor, keep your hips-width apart. Then bend your knees and place your feet flat on the yoga mat. Now, lie on your back slowly. Place your arms alongside the body such a way that the palms face down. Try to touch your heels with the fingertips. Lift your hips, push the mat with your feet and inhale deeply. Now, roll the spine off the mat. Squeeze the knees together slowly to keep the knees hip-width apart. Press down into the arms and shoulders so that the chest lift. To lift the hips higher, engage the legs and buttocks. Breathe and hold for 5-6 breaths that will take approximately 60 seconds. Finally, with a smooth exhalation, slowly roll the spine back to the surface.
3) Warrior Pose I (Virabhadrasana I)
One of the major asanas of yoga to reduce belly fat is Virabhadrasana I. It also helps to open your hips flexor muscles, chest, and lungs. It encourages good circulation and respiration. This yoga exercise can energize the entire body along with improving focus, balance, and stability.
Instructions:
To start this yoga exercise, stand on the ground at first. Now, place one of your legs forward and bend on knees. Join your palms together and stretch your hands upwards. Look a bit above. Be in the posture for a while. You have to repeat this with the other leg. After sometimes, you will start feeling the stretch in your belly area. At this point, this is the confirmation that you are on the right way to your mission for reducing belly fat through this yoga.
4) Warrior Pose II (Virabhadrasana II)
Here is another asana of yoga to reduce belly fat is quite similar to Virabhadrasana I. It builds stamina and concentration, helps to stimulate the abdominal organs. It also stretches hips, groins, and shoulders. It is a beneficial yoga pose without any doubt.
Instructions:
To do this yoga posture, you have to stretch your lower body in the same way as in Warrior Pose I. In this case, stretched your hands forward and back in the same alignment. Once you have reached this position, you have to hold the pose for about a minute and then repeat it by switching legs a couple of times.
5) The Downward Dog Pose (Adho Mukha Svanasana)
It is an easy and very effective asana of yoga to reduce belly fat. Practicing this pose helps to increase bone density and helps to get rid of fatigue. This pose also stretches the body parts. It helps to get rid of stiffness and pain, along with increasing the blood circulation in the body.
Instructions:
Stand straight on the ground. Bending your upper body, extend your arms, and place your palms on the surface. Lengthen your feet backward and try to keep your toes flat. Now, move forward with your hand, keep your fingers straight on the surface. Now, your body structure looks like an Inverse “V” shape. You have to stick on this pose for about one minute approximately. At the time of performing this pose, you will truly feel your belly area having a stretch and squished down that is about to result in weight loss in shortly.
6) Plank Pose (Kumbhakasana)
As Plank Pose targets almost every group of muscles in our body, it is helpful to tone all of the core muscles of the body, including the abdomen, chest, and low back. It is one of the positions in the traditional Sun Salutation sequence. It also improves our ability to focus and concentrate deeply on something.
Instructions:
To start this pose, hold the posture of the downward dog pose first. Place your wrists on the ground such a way that your shoulders maintain a straight line with your wrists. Move your torso from pubic to sternum forward. Now take a deep breath. And, you can feel your weight on your hands. You must ensure that your torso is parallel along with the arms are perpendicular to the ground. Place the palms such a way that the fingers are the surface pointing opposite to each other. Harden your shoulder blades against your back. Then spread the shoulder blades and collarbones respectively away from the spine and sternum. Here, lift your thighs upwards to the ceiling. Draw the tailbone towards the ground. Lift your head upwards.
Now look straight down at the surface and keeping the throat and eyes soft. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.
7) Cobra Pose (Bhujangasana)
This effective yoga posture stretches the chest and lungs, shoulders, and abdomen. It helps to tone the buttocks in proper shape. This art also helps to relieve stress and fatigue.
Instructions:
First of all, lie on your stomach. Now, stretch your legs back and keep tops of the feet on the ground. After that, spread your hands flat on the surface under your shoulders. Try to keep the elbows alongside the body. Press the tops of the feet, thighs, and the pelvic area into the surface. Now inhale, and begin to straighten the arms, and lift the chest off the floor. Now, press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Try not to harden the buttocks too much. Again, firm the shoulder blades against the back, puffing the side ribs forward. At this point, lift through the top of the sternum without pushing the front ribs forward so that it only hardens the lower back. Distribute the backbend evenly throughout the entire spine. Hold the exercise position anywhere from 15 to 30 seconds and try to breathe easily. Now, come back to the floor with an exhalation.
Yogasana for belly fat – Other Poses
There are many more Yoga Asanas for belly fat like- Cobbler’s Pose (Baddha Konasana), Legs-Raised Pose (Uttanpadasana), Camel Pose (Ustrasana), Bow Pose (Dhanurasana), Gas-releasing Pose (Pawanmuktasana), Seated-forward-bend Pose (Paschimottanasana), Chair Pose (Utkatanasana), Hand-Under-Foot Pose (Padahastasana), etc.
Conclusion – yogasana for belly fat
Yoga is a combination of gentle, calming, and cool natured exercise. Yoga does more than burning calories. It also helps people to reduce stress and mild depression. Yoga has been shown to increase improvement in sleeping problems. This cost-effective art is getting vast popularity among people of all ages regardless of their fitness level around the world. Yoga increases our body flexibility, improves the immune system. We should adopt practicing this yoga asanas/poses as a part of our daily routine.