12 Most Effective and Easy Must Try Yoga for Belly Fat
12 simple Yoga for Belly fat
Wrong lifestyle, unhealthy eating habits, lack of exercise, and high levels of stress – all of this leads to a flabby stomach. Decreased abdominal strength usually manifests itself in the form of low back pain and can cause sagging of the visceral organs and cause diseases in the pelvic area.Then,how to lose weight?
A proper diet, coupled with a good exercise routine, can help you reduce belly fat considerably.
Yoga plays an important role in the functioning of the abdominal muscles and their subgroups, allowing a person to recover while maintaining ailments such as acid reflux at bay.
Want to know How to reduce belly fat??
Yoga for Belly Fat
1 – Tadasana (mountain pose)
Tadasana is the perfect warm-up yoga for belly fat beginners It improves blood circulation and activates the heart and other peripheral areas, thus ensuring that your body is ready for the other poses that await.
How to do
Stand with your feet flat, heels slightly apart, and big toes touching. Keep your spine straight with your hands on either side and your palms facing your body.
Extend your hands forward with your palms close to each other.
Inhale deeply, extend your spine. Raise your folded hands above your head and stretch as far as you can.
Try raising your ankles, standing on toes and with your eyes pointing to the ceiling. If you cannot stand on your toes, you can keep your feet flat on the floor with your eyes looking up at the ceiling.
Breathe normally and hold for 20 to 30 seconds.
Inhale deeply and as you exhale slowly relax and place your feet back on the floor.
Repeat the asana 10 times, gradually increasing the number. Relax for 10 seconds before attempting the next rep. The photo above is a variation on a beginner’s look.
Benefits
Improve your posture
Tighten abdomen and glutes
Strengthens the thighs, knees and ankles
Relieves sciatica (pain in the back, hips and outside of the legs)
Caution
People who suffer from low blood pressure, insomnia, and headaches can perform the basic position and not search or bet on different forms of this position.
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2 – Surya Namaskar (Salute to the sun)
Surya Namaskar is a meeting place for twelve yoga for belly fat, each with a massive effect on the entire body. The forward and back curves allow for stretching, while deep breathing during the act helps detox. Practice Surya Namaskar every day in the morning, against the sun, for the maximum benefits.
How to do
Stand with both feet together, expand your chest, and relax your shoulders.
As you inhale, raise your arms to either side. As you exhale, bring your arms in front of your chest and hold them in the prayer position.
Inhale, raise your hands, and stretch back slightly.
Exhale, lean forward and try to touch your forehead with your knees.
Bend your left knee, extend your right leg back, palm resting on the floor.
Switch to downward dog pose.
From Adhomukha (downward dog), advancing on tiptoe, proceed in Ashtanga Namaskar (a variation of Chaturangadandasana), where the hips are raised slightly and bring the entire torso in a plane towards the ground.
Inhale, stretch forward, and lean back in Urdhvamukha, or upward facing dog.
Keeping your hands flat on the ground, move your torso down toward the dog.
As you inhale, bring your right leg forward between your elbows and extend it up.
Bring your left leg forward and inhale deeply.
Extend your back from the waist.
Go back to the starting position.
Benefits
From head to toe, all parts of the body and internal organs benefit from this position. Doing Surya Namaskar regularly keeps you healthy and energetic.
Caution
Women should not perform Surya Namaskar during menstruation. Pregnant women should consult a doctor before this procedure.
People with spinal problems, high blood pressure, and cardiovascular disease should not perform this pose.
3- Padastasana (bend forward)
This front fold is really good yoga for belly fat, for the heart, relieves problems like anxiety,and is good for slowing down the heart rate. The abdominal muscles become soft and relaxed, allowing the stomach to function and properly treat major or minor abdominal problems.
How to do
Stand in the Tadasana position, with your hands on each side of the body while the feet rest together, with the heels touching.
Keep your spine straight.
Inhale deeply, raise your hand.
As you exhale, lean forward so your body is parallel to the ground.
Inhale, exhale, and lean forward fully, with your body moving away from your hips.
Try to touch the ground with your feet flat on the ground, without bending your knees. Beginners can try touching their toes or ankles just to get started and work all the way to the floor.
Inhale coming up to Tadasana. It is a good idea to stay in this asana for slightly longer periods depending on individual abilities and needs.
Benefits
Padastasana Improves digestion, as the abdominal muscles are activated.
Strengthens the wrist joints.
Relieves physical and mental exhaustion
Caution
Before performing Padahastasana, you must master the Uttanasana, which is a less challenging pose for leaning forward. Also, people suffering from intervertebral disc disorders should refrain from performing this pose.
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4 – Pashimottanasana (Seated Forward Bend)
This is one of the main postures of Hatha Yoga and it stimulates the solar plexus center. In addition to acting as a yoga for belly fat beginners, the forward bend also provides a great level of stretch for the hamstrings and hips, as well as the hips. It is also ideal for people prone to digestive disorders.
How to do
Sit on the floor in Sukahasana or Padmasana.
Keep your spine straight and extend your legs forward. Your feet should point to the ceiling.
Inhale deeply, extending your hand over your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the max.
Exhale, lean forward, lower your hands and try to touch your toes. Your head should rest on your knees. Beginners can try touching the ankles, thighs, or shins to start with.
Once your toes are touching, hold them and try to pull them back until you experience the hamstring stretch.
Keeping your breathing even, try to hold the position for 60 to 90 seconds at first. Slowly increase the dwell time to five minutes, or longer if possible.
Exhale, lift your body, and then release your fingers to return to Sukhasana or Padmasana.
Benefits
Pashimottanasana Relieve the stress
Udyankriya behaviors are learned here.
Balance menstrual cycles
Caution
People who have spinal disc disorders or who have recently had abdominal surgery should not perform this pose. Even people with asthma and diarrhea should stay away from this situation.
5- Pavanamuktasana (windswept pose)
This asana helps to alleviating various stomach problems, such as indigestion and constipation. Since your knees press against your stomach, holding this position for more than a minute helps to stimulate the burning of fat in the area.This yoga for belly fat is a real fat burner.
How to do
Lie in a supine position (on your back) with your arms at the side of your body, your feet extended, and your heels touching.
Bend your knees.
Take a deep breath and, as you exhale, gradually move your bent knees toward your chest, pressing your thighs against your abdomen. Keep your knees properly in place by placing your hands under your thighs.
Inhale again and as you exhale lift your head up and allow your chin to touch your knees.
Hold this position for 60 to 90 seconds, breathing deeply.
Breathe out slowly, then release your knees while letting your head rest on the floor. Place your hands on either side of your body, palms facing the ground.
Relax in Shavasana.
Repeat the asana 7 to 10 times, leaving a 15 second interval between reps.
Benefits
Pavanamuktasana Strengthens the muscles of the back and abdomen.
Helps with digestion and gas release.
Strengthens the leg and arm muscles
Caution
Pregnant women, people with spinal problems, and people with blood pressure and heart problems should refrain from performing this pose.
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6- Naukasana (boat pose)
This is one of the most desirable yoga for belly fat with regular practice. While holding a pose for more than a minute helps to contract the abdominal muscles, the pose, when performed in a bounce motion, helps to tone the abdominal muscles.
How to do
Lie down on the yoga mat in a supine position, with your legs extended, your toes facing the ceiling, and your palms on each side of your body facing the floor.
Inhale deeply. As you exhale, lift your body (head, chest, and legs) off the ground.
Extend your arms so they form a line parallel to your legs.
Your toes should be on the same line as your toes. Looking at the toes.
When in this position, you should feel your abdominal muscles contract.
Breathe normally. To start, hold your posture for 30 to 60 seconds.
Inhale and exhale deeply, slowly relax and return to the lying position.
Repeat this command five times to start, up to 30 times gradually. Relax for 15 seconds after each rep.
Benefits
Strengthens the abdominal muscles and helps eliminate abdominal fat.
Improves digestive health.
Strengthens arms, thighs and shoulders.
Caution
People suffering from blood pressure problems, heart problems, diarrhea, headache and insomnia should refrain from this position. Also, pregnant and menstruating women should not practice this position.
7- Ustrasana (camel pose)
This is generally done to counter the Naukasana pose. The stretch in your back that you feel when you touch your ankles in this position helps to tone your stomach muscles. The tension in your abs during Naukasana will now be relieved and in the meantime, you will also enjoy a good stretch.core muscles are targeted by this yoga for belly fat.
How to do
Sit in Vajrasana.
Slowly lift your body off your knees so that you are now sitting with your entire body weight on your knees.
The heels should form a vertical line with the ground.
Exhale deeply and arch your back. Put your hands behind your body and try to hold your ankles one by one.
Tilt your head back and stretch back until you feel a stretch in your abdomen.
Hold this position for 20 to 30 seconds to start, work up to 60 seconds, and breathe normally.
Exhale and relax slowly.
Go back to Vajrasana.
Repeat this command five times to start, up to 30 times gradually.
Relax for 15 seconds after each rep.
Benefits
Ustrasana Strengthen your back muscles.
It can improve posture.
Treats fatigue, menstrual discomfort, and mild back pain
Caution
People with heart disease, lower back or neck injuries, and high blood pressure should not perform this pose. People suffering from migraines and insomnia should also refrain from performing this pose.
8- Uttanpadasana (raised foot pose)
This position helps operate the rectus abdominis and associated abdomen while also working the hip and thigh areas. This pose is one of the most effective and effective ways to get rid of the drool that accumulates around the waist and hips during pregnancy.It is an effective yoga for belly fat.
How to do
Lie on the mat with your back on the floor with your legs extended and your heels touching. Place your hands on either side of your body, palms facing the ground.
Inhale deeply. Now exhale slowly, lean your back while positioning your head so that your ears are in line with your shoulders.
Do not move your hands from their starting position. Breathe normally.
Stretch as high as possible without hurting your back.
Inhale deeply, lift your legs off the ground and make a 45 degree angle to the ground.
Hold for 15 to 30 seconds, breathing normally. Work slowly to hold the position for more than 60 seconds.
Exhale deeply, stretch your legs at a 90 degree angle to the ground. Breathe normally, hold the pose for 30 seconds.
Inhale deeply and gradually return your legs to the starting position, the lying position.
Repeat this asana 10 times to start, working up to 30 times gradually.
Relax for 15 seconds after each rep.
Benefits
Uttanpadasana Treat stomach-related ailments such as heartburn and constipation.
Treat back pain
Improves reproductive function
Improves blood circulation.
Caution
People who are facing muscle strains, who are recovering from spinal injuries, and who are expecting mothers should avoid this situation by doing it independently.
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9- Marjariasana (cow or cat pose)
The strong contraction that occurs in the abdominal muscles when maintaining the yoga for belly fat, thus reducing the size of the abdomen. This position is also useful to improve the flexibility of the spine.
How to do
Sit in Vajrasana.
Breathe normally, stand up, and allow your body to be parallel to the floor so your body is centered on your knees and shoulders.
While the knees should be placed under the hips, the palms of the hands under the shoulders should face the floor. Keep your head straight. Spread your knees slightly so your weight is evenly distributed.
Inhale deeply, lifting your head while pushing your back down, so that your body has a concave structure.
Expand the abdominal area as much as possible to absorb as much air as possible.
Hold your breath and hold for 15 to 30 seconds.
Exhale deeply and lower your head, while arching your back. Keep your buttocks and abdomen firm until you experience a contracture. Your head must be in your hands.
Take a deep breath, hold this position for 15 to 30 seconds, and gradually work up to 60 to 90 seconds.
Exhale and slowly return to vajrasana. Relax for 15 seconds.
Repeat this asana 10 times to start, working up to 30 times gradually.
Relax for 15 seconds after each rep. This is also one of the best yoga poses to reduce belly fat.
Benefits
Marjariasana Improves the durability of the spine
Help correct your posture
Relieves tension in the lower back
Caution
If you have a head injury, be sure to keep your head aligned with your torso while performing this pose.
10 – Bhujangasana (cobra pose)
Give your belly a good stretch with this yoga asana. The regular practice of these yoga for belly fat helps to strengthen the back muscles and is therefore one of the most recommended positions to relieve postpartum back pain.
How to do
Lie on the mat in a prone position (chest down) with your legs slightly wider and your toes touching the floor.
Keep your hands on both sides of the body, palms facing the ground.
Put the palms of your hands under your shoulders.
Inhale deeply, slowly lift your chest, and move away from the floor, staring at the ceiling. Bend the pubis towards the navel, keeping the buttocks firm.
Hold this position for 15 to 30 seconds, while breathing normally.
Take a deep breath and try to lift your body from the waist up, leaning back as much as possible. However, make sure you don’t hurt your back in the process.
Hold the position for 30 to 60 seconds, breathing normally.
Exhale and slowly lower your body (chest, neck, forehead) to return to the prone position. Slowly stretch your arms forward.
Repeat this asana 10 times to start, working up to 30 times gradually.
Relax for 15 seconds after each rep.
Benefits
Belly tones
Improves flexibility of the middle and upper back.
Strengthens shoulders and back
Reduces stress and fatigue.
Caution
Lean back only until you feel a stretch in your abdomen, thighs, and back. Relax even if you feel mild pain when stretching. In such cases, you can do Ardha Bhujangasana.
Also, pregnant women and people with back injuries and carpal tunnel syndrome should not perform this position.
11- Dhanurasana (bow pose)
This pose does a great job of tightening your stomach. In addition to providing a good stretch for your stomach, back, thighs, arms, and chest, this yoga for belly fat also helps improve your posture.
How to do
Lie face down on the mat, with your legs propped together, while your hands rest on either side of your body and your palms on the floor.
Exhale deeply, bend your knees up.
Raise your head and lean back.
Bring your hands back and try to support your ankles with your hands.
Support your body weight with your stomach. Inhale deeply, raise your knees.
Hold this pose for 15 to 30 seconds, gradually working up to 60 to 90 seconds. Breathe normally while maintaining the posture.
Exhale and relax slowly, as you lengthen your body.
Repeat this asana 10 times to start, working up to 30 times gradually.
Relax for 15 seconds after each rep.
Benefits
Dhanurasana Improve posture
Tightens the back muscles and strengthens them
Revitalizes the neck and abdomen
Caution
People with high blood pressure, hernias, and injuries to the lower back or neck should refrain from performing this pose. Pregnant women or women with a menstrual cycle should not perform this position.
12- Relax with shavasana (corpse pose)
You need to allow your body to relax after a rigorous workout, and Corpse Pose is the perfect asana.
How to do
Lie down in a lying position.
Keep your feet together or straight, depending on your comfort.
Let your hands rest on both sides of the body.
close your eyes.
Inhale and exhale deeply, allowing your body to fully relax.
You should lie down until your breathing is normal and your body is at peace.
Benefits
Helps you reach a deep and meditative state of rest, which can help repair tissues and relieve stress.
Helps reduce blood pressure, insomnia, and anxiety.
Above article must have told you that how to reduce belly fat and How to lose weight?
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