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5 Yoga Asanas To Reduce Stubborn Belly Fat Fast

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Yoga to Reduce Belly Fat, Stomach fat can be one of the most difficult and stubborn areas of your body to burn off. Most of the times big fat tummy is the first thing people notice when they observe you. Therefore having belly fat can make you very self-conscious and it will affect your quality of life. The abdominal fat, in fact, is closely linked to heart diseases, type 2 diabetes, insulin resistance, and even some forms of cancer. Getting rid of belly fat is important because it is one of the most dangerous places in the body to keep the fat.

There are plenty of yoga Asanas and exercises which help in reducing belly fat, among them below five are most effective and can be practiced by any healthy person. But it is important to understand that in order to eliminate the belly fat, it is necessary to focus on nutrition as this is as much as 70% of the result.

You should practice these yoga poses to reduce belly fat almost every day to get fast and best results.

Cobra pose (Bhujang asana)

Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch. This pose will strengthen the back, abdomen and entire upper body. It also makes the spine flexible and strong.

Bhujangasana for flat tummy

Bhujangasana – Cobra pose

How to do Bhujang Asana

  • Lie down on your belly with legs stretched.
  • Place the palms underneath the shoulder.
  • Chin on the floor and all the toes touching the floor.
  • Then, on inhalation slowly raise your chest up bending backwards as much as possible.
  • This allows your body to look like a cobra ready to strike with the head raised.
  • Hold the cobra pose for 15 – 30 secs depending on your ability.
  • On exhalation slowly bring your entire body down to the prone position.
  • Repeat this for at least 5 times with relaxation for 15 secs after each round.
  • Don’t do this pose if you have back injury,ulcer.hernia or if you are pregnant.

Bow pose (Dhanurasana)

Bow pose is the best postures to strengthen the abdominal core. To reach its full potential rock back and forth while holding the pose. This motion gives your abdomen a full massage and activates the digestion system. Fights constipation.it also gives the full body and back a good stretch.

Dhanurasana for flat belly

Dhanurasana – Bow pose

How to Do Dhanurasana

  • Begin with lying down on your belly in prone position with legs stretched together, arms placed on either side of body.
  • Then bend the knees, reach your arm to the ankles of the feet and hold.
  • On inhalation lift your head and bend backward. Lift your legs as higher as you can.
  • Hold this posture for 15-30 seconds. Breathe normally while holding the pose.
  • On exhalation, slowly bring back your body to the prone position.
  • Repeat this for at least 5 rounds with relaxation for 15 seconds after each round.

Boat pose (Naukasana)

This yoga asana, helps you to get flat stomach and is excellent for fighting fat around the waist and it is very good for the stomach as well as strengthening the back and leg muscles.

Naukasana for flat stomach

Naukasana – Boat pose

How to do Naukasana

  • Lie down on a mat in supine position legs together and stretched, arms to your sides facing down.
  • On inhalation, start raising your legs without bending at the knees.
  • Stretch your foot and your toes outward.
  • Raise the legs as high as possible.
  • Now raise both arms keeping them straight, attempting to reach towards your toes.
  • Attempt to bring your body as close to 45 degree angle.
  • Breathe normally.
  • Hold this pose at least 15 seconds.
  • Gently exhale as you release.
  • Repeat this for at least 5 rounds with relaxation for 15 secs after each round.

Plank (Kumbhakasana)

This is the simplest yet most effective pose in yoga to reduce belly fat. Not only it reduce belly but it strengthens and tones your arms, shoulders, back, buttocks and thighs.

Kumbhakasana for flat stomach

Kumbhakasana – Plank

How to do Kumbhakasana

  • Begin on your hands and knees rest directly under the shoulders and knees under the hips.
  • Tug your toes under and step the feet back one at a time, extending legs behind you.
  • Inhale and look slightly ahead of your palms so that your neck is aligned with spine.
  • Hold your abdominal muscles in.
  • Your body should form a straight line from heels to the head. Make you’re your hands are flat and fingers are spread.
  • Hold this posture for 15-30 sec or longer for better results.
  • Release the pose by dropping the knees to the floor on exhalation.
  • If you have back or shoulder injuries or have high blood pressure avoid doing this pose.
  • Repeat this for at least 5 rounds with relaxation for 15 secs after each round.

Wind relieving pose (Pavanamukthasana)

This yoga pose Massages colon, regulates acid levels of stomach, cure constipation and improves melabolism,relieves lower back pain, firms and tones the muscles of abdomen,tighs and hips.

Pavanamukthasana to reduce fat around belly

Pavanamukthasana – Wind relieving pose

How to do Pavanamukthasana

  • Lie down in supine position with arms either side of your body and feet stretched out, heels touching each other.
  • Bend your knees and on exhalation, gradually bring the bent knees towards your chest, with thighs applying pressure on the abdomen.
  • Hold the knees properly in place by clasping your hands underneath the thighs.
  • Again on exhalation lift your head allowing your chin to touch your knees.
  • Hold the position for 60 to 90 seconds, while breathing deeply.
  • Exhale slowly, and release your knees. Bring your hands onto either side of your body, palms facing the ground.
  • Repeat this for at least 5 rounds with relaxation for 15 secs after each round.
  • Repeat these poses every day or from 3 to 5 times, 3 days a week, spacing with a day off.

To boost your metabolism, you may want to do this series of exercises in the morning.

Caution:

Not all exercises are suitable for everyone.do not practice these poses if you are pregnant, recently under gone a surgery, have back injury or leg injury etc.If you feel pain, discomfort or dizziness does not continue.

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Dr. Chalochanie Weerasinghe

Dr. Chalochanie Weerasinghe is a certified Ayurvedic physician from University of Colombo. Her specialization include yoga, Ayurvedic beauty care and Panchakarma therapy.

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#Fitness #Weightloss #Yoga
Post a Comment
732 comments
Judy Prong
Judy Prong 5pts

Not for me I'm way too old and sore when bend my body and cant get up from the floor lol

Kendra Wilson
Kendra Wilson 5pts

Isabelle Santana will you do weight loss yoga with me? Lol

Brenda Orozco
Brenda Orozco 5pts

Okay, I know what you do now Lol member I was asking you lol Ale Orozco

Ale Orozco
Ale Orozco 5pts

lol we've done all those poses except the one on the bottom left :)

David Johnson
David Johnson 5pts

Everybody needs to unwind to unwind is to bring bring enter peace

ElsaFGonzalez
ElsaFGonzalez 5pts

This is a great article. Now I would like to know which poses encourage the body to get rid of water retention.

Dyan Yoga
Dyan Yoga 5pts

Yoga poses  burn belly fat fast.

Yes , Agree with us. Research and several surveys has proved that by simply  doing yoga asanas  you will get best results. The above mention postures are rightly described and 100 percent proves best results.

Maureen Mckinney
Maureen Mckinney 5pts

Martina did 1&2 will u come and take me to E&U now heehee xx

Charish Gardner
Charish Gardner 5pts

Yeah true worth a shot once I can actually move better lol

Mariah Rowe
Mariah Rowe 5pts

Well even a little bit a day is good. And the more you do it the easier it gets.

Charish Gardner
Charish Gardner 5pts

Yeah but yoga is really hard with my hips actually bcuz they dislocate and my boobs on top of my asthma suckssss I've tryied it before couldn't even handle 5 minutes

Mariah Rowe
Mariah Rowe 5pts

I thought this was so perfect for what we were talking about early. Not only is yoga Great for back and hip pain, its also a great, easy, equipment free, way to work out. And it is very relaxing.

Home Sufian
Home Sufian 5pts

Sudah ah Kau. Don't put my baby in the picture. Hahaha.

Rosheila Samsuri
Rosheila Samsuri 5pts

Every time I try to exercise,rifqi suro baring cause he want milk\U0001f625 Sufian Home

Faizi Ansari
Faizi Ansari 5pts

meri kamar me dard rehta h koi yoga batayen

Nandhini Mohankumar
Nandhini Mohankumar 5pts

I have belly, but I can't work out this gymnastic ma.. Remba kastam...chooo...

Jackie Aardema Cone
Jackie Aardema Cone 5pts

due to my stubborn belly fat, I am physically unable to perform these 5 yoga poses..

Martha McGee Griswold Pike
Martha McGee Griswold Pike 5pts

I am a Hatha Yoga instructor, I have incorporated these positions into my 90 minute classes four times a week. I started a week ago will

Bettie Crawford
Bettie Crawford 5pts

For 20 somethings for sure!\U0001f602\U0001f602\U0001f602

Misty Dawn
Misty Dawn 5pts

How long are you supposed to hold each pose?

Aisha Butt
Aisha Butt 5pts

In ko kerne ka time kitna ho and koi video jo proper guidelines k saath ho

Arzu Maimuna
Arzu Maimuna 5pts

I am trying already but I can't do this 2&4 number ......

Dr. Chalochanie Weerasinghe
Expert

Dr. Chalochanie Weerasinghe is a certified Ayurvedic physician from University of Colombo. Her specialization include yoga, Ayurvedic beauty care and Panchakarma therapy.