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Best 10 Yoga Poses to Burn the Belly Fat

Best 10 Yoga Poses to Burn the Belly Fat

Though there are several workouts available today nothing can beat the power of Yoga. Regularly practicing yoga can offer several health benefits to not just the body, but to the mind and soul too.

The fat accumulated in several body parts especially around the stomach can bring some serious health issues such as type-2 diabetes, cancer & heart disease, and hence it is very important to get rid of the belly fat as quickly as possible but getting rid of belly fat is difficult. However, Certain yoga asanas can help burn fat effectively and help build core strength too. Breathing exercises like Kapalbhati along with some yoga will help burn that stubborn fat around the stomach very fast.

Most effective and beginners friendly yoga poses are given below which will help to eliminate several stomach-related issues such as constipation, belly fat, indigestion, and bloating along with strengthening the abdomen.

1) Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

Bhujangasana comes from the word bhujang meaning cobra or snake and asana meaning pose. Bhujangasana is also known as Cobra stretch, could be the best bet to lose belly fat. This posture primarily targets the abdominal region and is hence very helpful in burning the fat around the belly.

How to Perform:

• Take a mat and lie flat on your stomach with your toes flat on the floor, and your forehead resting on the ground.
• Keep your palms underneath your shoulder. Your toes should be pointing out and together
• Now slowly start lifting your upper body (head, torso, and shoulder) and inhale while lifting. Your eyes should be on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
• Hold this position for 15-30 seconds
• Now try to lift your body from the waist upwards bending backward as much as possible.
• Hold the posture for 30-60 seconds
• Exhale and then slowly bring your body down to the prone position
• Repeat this asana 10 times and gradually shift to 30 times. Relax for 15 seconds after each repetition.

2) Nau asana / Navasana / Paripurna Navasana (Boat Pose)

Nau asana / Navasana / Paripurna Navasana (Boat Pose)

Nauasana comes from two Sanskrit words ‘Nauka which means the boat and ‘asana’ which means position or posture. It is a posture in which our body takes the shape of a boat. This asana is good for those who wish to reduce belly fat and as well as want to tone their abs.

How to perform:

• Lie on your back with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers, and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• Hold the position for few seconds.
• As you exhale, come back to the ground slowly and relax.
• Repeat this 3-4 times.

3) Pavanamuktasana/Vatayanasana (Wind-Relieving pose)

Pavanamuktasana/Vatayanasana (Wind-Relieving pose)

As the name suggests this pose is widely practiced to release the trapped gas from the intestine. It can also help to get rid of stubborn deposits of fat around the belly and pelvic area as it mainly focuses on the stomach area.

How to perform:

• Lie on your back with your legs together and straight and arms beside your body.
• Breathe in and as you exhale, bring both your thighs towards your chest as you bend the knees.
• And as you exhale, lift your head and chest off the floor and try to touch your chin to your knees
• Hold it there, make a proper grip with both hands.
• As you inhale, loosen your grip, come back to the ground and relax.
• Practice the asana at least 3-4 times for better results.

4) Chaturanga Dandasana

Chaturanga Dandasana

Chaturanga Dandasana means “four-limbed staff pose”. It is a yogic pose that focuses on your core and thus helps burn stubborn belly fat. It is also important in Sun-Salutation (Surya Namaskar).
• “Chatur” — meaning “four”
• “Anga” — meaning “limb”
• “Danda” — meaning “staff”
• “Asana” — meaning “pose”

Its other variations are- Kumbhakasana, Phalakasana, or High Plank.

How to perform:

• Sit in Vajrasana. Then come in a plank pose (dandasana) with your hands under your shoulders.
• On an inhalation, stretch the body from the heels to the crown of your head. Bring your knees and     chest to the floor by forming Ashtang Namaskar
• Exhale and lower your body slowly into half a push-up, such that the upper arms are parallel to the floor and maintain a 90-degree angle in the crook of the arms.
• In this position, your elbows must lightly touch the sides of the ribs.
• Maintain this asana as long as you can with stretch from the heel to the crown of the head as you breathe.
• To come out of the pose, exhale and lower down your body or push back up to Plank Pose.

5) Kapalbhati

Kapalbhati

Kapal = forehead; bhati = shining;
Kapalbhati means the shining forehead. With regular practice, Kapalbhati helps in bringing a glow to the skin not just from outside but also from inside. This yogic practice clears the body and mind. Due to the continuous exhalation and inhalation, it targets on the belly and hence helps get rid of belly fat fast.

How to Perform:

• Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
• Take a deep breath in.
• As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
• As you relax the navel and abdomen, the breath flows into your lungs automatically.
• Take 20 such breaths to complete one round of Kapal Bhati.
• After completing the round, relax with your eyes closed and observe the sensations in your body.
• Do two more rounds of Kapal Bhati.

 

6) Dhanurasana (Bow Pose)

6)Dhanurasana (Bow Pose)

A bow pose is a very challenging yoga pose for your abs which is exactly what will help in burning the belly fat.

How to Perform:

• Lie down on the floor with your face down
• Now bend your knees and hold your feet with your hands
• Inhale and lift up both your hands and feet, also raise your chest and thighs at the same time
• Hold this pose for 30 seconds and gradually increase till 90 seconds
• Exhale and release

7) Ustrasana/Ushtrasana (Camel Pose)

Ustrasana/Ushtrasana (Camel Pose)

Camel Pose is a backward stretch yoga that stretches the entire front side of your body. This pose helps in reducing the fat from the stomach, thighs, arms, and hips.

This pose helps in shaping the body. In addition to providing flexibility and strength to the body, this pose also improves digestion.

How to perform:-

• Kneel on the floor. So that your heels should make a perpendicular line with the ground.
• Rest your hands on the top of your hips, fingers pointing downwards.
• Exhale deeply and slowly lean back and try to touch your heels with your hands.
• Tilt your head behind and stretch backward until you experience a stretch in your belly.
• Hold this position for 20-30 seconds initially.
• Exhale and slowly relax and come back to the original position.
• Repeat this yoga 5 times.

8) Paschimottanasana (Seated Forwarded Bend)

Paschimottanasana (Seated Forwarded Bend)

Paschimottanasana not only helps in burning stubborn belly fat but is also very beneficial in maintaining your menstrual cycle. Relieve stress and treats digestive disorders.

How to perform:-

• Sit on the floor and stretch your legs in front of you. Your spine should be straight and toes should point towards the ceiling.
• Now stretch your hands in front of you and bend forward to touch your toes.
• Once you touch your toes, stretch a little more and try to hold the position.
• Hold this position for 3 minutes and then slowly return to the original position.
• Repeat this 10 times.

9) Padahastasana / Uttanasana (Standing Forward Bend)

9)Padahastasana / Uttanasana (Standing Forward Bend)

Uttanasana comes from the Sanskrit words Uttanasana and which is a combination of ‘ut+tan+asana’ in this ‘ut’ means intense and ‘tan’ means stretch whereas ‘asana’ refers to Posture. It mainly targets the stomach and thus helps in burning the stubborn belly fat.

How to perform:-

• Start in Tadasana or mountain pose
• Inhale as you raise your arms.
• As you exhale, engage your thighs, pull the belly in and up deep from the pelvic floor, and bend forward, hinging from the hips.
• Place your hands/fingertips on the floor, in front of your feet, or next to your feet, or hold onto the back of your ankles or calves.
• Keep your hips over your heels as you press your heels into the floor. Roll the top of your inner thighs slightly in.
• Let your head hang, keeping the neck relaxed.
• Lengthen your spine as you inhale. Soften deeper into the pose as you exhale.

10) Uttan Padasana (Raised Leg Pose)

Uttan Padasana (Raised Leg Pose)

Uttanpadasana helps to treat stomach-related ailments while melting away the stubborn belly fat. This is one of the most effective poses of yoga to get rid of belly fat.

How to perform:-

• Lie down on your back and raise your legs straight and hands-on side, inhale deeply and stretch your body.
• Now again raise your legs to create a 45-degree angle with the floor and hands on your side. Hold    this position for few seconds
• Then lift your legs more to create a 90-degree angle and hold this position for another 30 seconds and then slowly return back to your original position.
• Do this asana 10 times.

Summary

Practice this yoga poses regularly to not just get rid of your belly fat but also strengthen your core, increase your flexibility, tone muscle, and get rid of constipation.

One should avoid these yoga poses if one is pregnant or had a serious health issue.

Written by Rajnish Singh

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