Top Yoga Asanas To Reduce Belly Fat
Health Risks Of Having Belly Fat
If you want to avoid the risks of fat belly and want to have a fit and healthy body you need to have a proper diet, proper rest and proper exercise. Yoga is a highly effective form of exercise which helps people to relax their body and to achieve flexibility in their body. Practicing specific yoga asana helps to reduce belly fat and achieve stronger looking abdominal muscles. People with pot belly are more prone to back injuries as well. You can avoid many health risks with the help of yoga asanas to reduce belly fat. It has been found that yoga asanas targeting the core or abdominal area are more effective in removing belly fat than the crunches. Having belly fat will affect the overall appearance of the person and this may affect the self-confidence of the person. Whether you want to reduce belly fat for health reasons or for achieving a better looking body, you can opt for the various yoga asanas to reduce belly fat. Here are some of the top yoga asanas to achieve flat looking belly. Both men and women can practice these yoga asanas to achieve the required result.
Starting The Yoga For Flat Abdomen
If you are new to yoga do not go too hard from the beginning. Start with simple yoga exercise poses and move on to more complex ones. Avoiding rushing or making any jerky movements while doing the asanas. It is best to start your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice. You will be able to control your body and mind in a better way when you start to practice the asanas apart from being able to reduce the fat deposits in the belly.
Best Asanas To Reduce Belly Fat
1. Tadasana – (Top Yoga Asanas To Reduce Belly Fat )
Tadasana is one of the easy warm up pose in yoga. It makes your body ready for the other yoga poses by improving the blood circulation. The steps in this asana are as follows
- Stand with your feet together. Make sure that your big toes are in contact with each other. Stand upright, keeping the spine erect. Place the hands close to the body on either side with palms facing your body.
- Stretch out the palms to the front and keep them joined
- Inhaling deeply, raise your hands with the palms joined together above the head. Try to stretch the hands as much you can.
- Now lift your ankles and stand on your toes. Your eyes should be facing upwards towards the ceiling. If you feel that standing on toes is difficult for you, keep the feet flat on the ground.
- Keep your body in this position for 20 to 30 seconds. You can breathe normally during this position.
- After 20 seconds inhale deeply and slowly start exhaling. During exhaling relax and bring the feet back to the floor and bring your hands down.
In the beginning repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted. Before attempting the repetition always relax for 10 seconds.
2. Surya Namaskar (Sun Salutation)
Surya Namaskar includes a cycle of 12 yoga exercises. Each yoga position in Surya Namaskar has a special impact on the body. The stretches and bends make your muscles stronger and keep your body in shape. The deep breathing helps in bringing a good level of oxygen to the body and helps in detoxification and burning of fat deposits in the body. The bends also helps in improving the digestive power and strengthening the abdominal muscles. They get maximum benefit from this yoga asana and practice it daily in the morning facing the sun. The steps of Surya Namaskar are as follows.
Step 1: Pranamasan (Prayer Pose)
Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Keep your feet together and breathe normally.
Step 2: Hasta Uttanasana (Raised Arm Pose)
Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.
Step 3: Pada Hastasana (Hand To Foot Pose)
Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Bring your hands to the floor and keep them flat on either side of the feet.
Step 4: Ashwa-Sanchalan Asana (Equestrian Pose)
Now inhale and stretch your left leg backwards and balance the leg on toes. The heels will be raised upwards and your left knee will be touching the floor. Bend the right leg and should touch your chest. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor.
Step 5: Parvatasana (Mountain Pose)
Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Your toes and hands will be touching the ground and your hip should be raised. Keep your head bent downwards.
Step 6: Ashtanga Namaskar (Salute With Eight Parts)
Inhale and lower your hips from the earlier position. Now rest your chin and chest on the floor and raise your hip a little bit. Now the eight parts of the body will be touching the floor. They are: chest, chin, two hands, two knees and feet
Step 7: Bhujangasana (Cobra Pose)
Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Bent the head in backward position and face the sky.
Step 8 Parvatasana
Exhale and repeat the movement in step 5.
Step 9: Ashwa Sanchaln- Asana
Inhale and repeat the step by keeping the right leg backwards.
Step 10: Pada Hastasana
Exhale and repeat the step 3
Step 11: Hasta Uttanansana
Inhale and perform the movement in step 2
Step 12: Pranamasan
Keep the feet together and bring back the hands in namaskar position breathing normally.
The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps. It is ideal to perform 12 rounds to get best results. However, you need to start with 5-5 rounds and gradually increase the round over time. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.
3. Pada Hasthasana (Standing Forward Bend, Or Hand To Foot Pose)
This is a complete exercise for your abdominal muscles. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen. This is especially powerful in removing belly fat.
- First, you have to stand in Tadasana with hands close to your body and feet together.
- Keep your spine erect
- Inhale deeply and lift the hands upwards
- Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees.
- Try to touch the floor with your palms facing the floor. Make sure that you do not bend your knees. Beginners can start with touching their ankles or toes.
- Hold your breath and tuck the tummy in. Try to remain in this position for one minute
- Exhale and slowly lift to body back to the original position.
You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions.
4. Paschimottanasana (Seated Forward Bend)
This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles. This is a good yoga posture for people suffering from digestive disorders.
- Sit straight on the floor with your legs folded, one over the other as in Padmasana.
- Stretch out your legs to the front. Your toes should be pointing to the ceiling.
- Inhale deeply and raise your hands above your head without bending the elbows.
- Exhaling, bend forward from the hip and bring your hands down to touch the toes. Your head should be bent to touch the knees. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
- When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
- Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Gradually increase the time to five minutes.
- Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.
To get the best result, you need to repeat the asana at least 25 times. Start with 10 repetitions and slowly increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to stretch one leg at a time.
5. Pavanamuktasana (Wind Relieving Pose)
This pose is highly effective in preventing and relieving constipation and indigestion problems. In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area. You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat.
- Lie down on your back with arms resting close to your body on either side.
- Bend your knees and keep your feet close together on the floor.
- Take a deep breath. As you exhale slowly bring the bent knees towards your chest. Your thighs will be applying pressure on your abdomen. Clasp your knees with hands to keep it in position.
- Inhale and as you exhale lift your head slowly and bring your chin near to the knees.
- Remain in this position for about one minute. Breathe deeply
- Exhale slowly and allow your head to rest on the floor. Release your knees and keep your feet on the ground. Bring the hands down and keep it on the side of the body.
- Let your body relax in Savasana.
To reduce belly fat you need to repeat the pose for at least 10 times. Take 15 second intervals between the repetitions. The beginners can practice the above pose with a single leg at first.