Almost everyone is trying to reduce weight these days. A bulging belly or broadened waist has always been known to pull down the self-worth and self-confidence and no matter how much we talk about body positivity, it will be like that at least in the near future. The abdominal or belly fat has been known to be the toughest one to go and has spoilt the look of so many dresses for us. And not just that, having too much visceral fat can put you at risk for many other health issues such as cardiovascular diseases as well. So, we thought why not write about the best yoga poses for belly fat reduction. The idea is, if you work out enough to reduce belly fat, you will have worked out enough for other fat pockets too!
Yoga Poses For Belly Fat:
There is no shortcut to getting rid of abdominal fat and thus maintaining a healthy lifestyle becomes indispensable for dealing with the same. A clean diet along with a good yoga routine can help in reducing belly fat to a large extent. While we have written about the good diets to maintain the ideal weight, the section below talks about the best yoga poses for belly fat reduction
10 Yoga Poses to Reduce Belly Fat
Adho Mukha Svanasana ( Downward facing dog Pose):
This pose has proven to be beneficial to most people, facilitating the shedding of those extra inches in a shorter period. The Adho mukha svanasana, one of the best yoga poses for belly fat reduction is also known for increasing bone density and stretching the muscles enough to relieve them of fatigue. This isn’t just the best yoga pose for belly fat reduction but also stretches the body and helps you get rid of stiffness and pain. It promotes blood circulation in the body and thus provides for increased metabolism and immunity.
To perform this asana, you need to lie on your stomach on the floor or yoga mat. Now lift your body on all for limbs and try bringing the hands and legs close to each other, mimicking a mountain like- posture. Having held the position for some time, release it slowly. While performing this pose, you will feel that the abdominal area undergoes continuous contractions and expansions- an act which will tone your abdominal area.
Padahastana (Standing Forward Bend)
In addition to being one of the good yoga poses for belly fat reduction, padahastana is amazing for the heart as well as as it helps to relieve the body from stress and reduction in palpitation rate. This exercise facilitates softening of the abdominals, allowing the stomach to do its work, appropriately, addressing major and minor abdominal issues.
For this asana, you need to stand in Tadasana (Mountain Pose) with arms on either side while feet resting together, with the heels touching each other. Lift your hands while inhaling. Bend forward such that your body is parallel to the floor, and exhale. Also, try touching the floor with palms straight on the floor, and without bending your knees. Inhale while coming up into Tadasana. The duration of the asana will be dependent on individual capacity and need.
Paschimottanasana (Seated Forward Bend)
Another great one of the yoga poses for belly fat reduction, Paschimottanasana is one of the most basic poses of Hatha Yoga. Not only does it aid in attaining a toned belly, but a praise-worthy level of the stretch of hamstrings, thighs, and hips. It also helps in controlling digestive disorders.
For this yoga pose, you need to sit on the floor, keeping the spine straight and stretching your legs to the front. Inhaling deeply, stretch your hands above your head, before bending your elbows. Your gaze should follow your hands. Exhale while bending forward and bringing your hands down and trying to touch the toes. Once done, try holding and pulling them backwards till you experience stretch on the hamstrings. Hold the position and thus exhale, lest bringing your body upward to rest.
Naukasana (Boat Pose)
One of the sure shot yoga poses for belly fat reduction and toned waistline is Naukasana. The contraction of abdominal muscles, while performing the asana in a boat like a manner, helps in toning the abs and improving the health of digestive organs.
To perform the same, lie in a supine position with legs stretched out and palms resting on the other side of the ground. Inhale deeply, and while exhaling, lift your body from the ground, stretching out the arms ao that they can form a parallel line between the legs. Hold the position, while gazing towards the toes. You should be able to feel the contraction of the abdominal muscles. Breathing normally, inhale, and then exhaling deeply, slowly relax and come back to the supine position. It is advisable to repeat the asanas at least 5 times.
Uttanpadasna (Raised Foot Pose)
Another good one amongst the yoga poses for belly fat reduction is Uttanpadasna, which helps in switching on the rectus and associated abdominals while working the hip and thigh regions as well. To perform it, you need to lie down with the back on the floor and legs stretched out. Inhale deeply and while exhaling, tilt your back while placing the head such that the ears are in line with the shoulders. Try stretching the maximum possible level, without hurting the back. Raise your legs from the floor, making a 45degree angle with the floor. Hold it for 15 to 30 seconds and then extend it to 60 seconds. Exhale and make a 9-0 degree angle with the floor. Inhaling deeply, gradually bring your legs back to the initial position- the supine. Repeat the asana 10 times at least
Bhujangasana (Cobra Pose)
This asana gives the abdomen a good stretch and thus is one of the best yoga poses for belly fat reduction. Essentially targetted for relaxing the lower back, this asana posture works on strengthening the abdominal muscles. Here, you need to lie on the floor face down and spread the hands on the floor, next to your shoulders. Stretch your legs back and top of the feet touching the floor and slowly inhale and lift your upper body. Hold the position for 25 to 3o seconds. Come back to the original position and exhale. It is advisable to repeat the asana at least 10 times and work up to 30 times gradually.
Dhanurasana ( Bow Pose)
A challenge for the abs as well as a boon for shedding those extra inches, yet a seemingly easy asana, is Dhanurasana. It sims to contraction of belly fat and in turn helps in strengthening the abs. It is one of the best and most routinely practised yoga poses for belly fat reduction. To perform this asana, you need to lie down on the floor with face down and hold your feet while bending the knees. Inhale and lift both your hands and feet, also raising your thighs and chest at the same time. It may be advised to hold the pose for 30 seconds, gradually increasing to 90 seconds. Release with an exhalation and experience the relaxed feeling.
Pavanmukthasana( Wind easing Posture)
Pavanmukhtasana is another of the major yoga poses for belly fat reduction that is also known to relieve the pain in your lower back and tone the abs and thigh. It also aids to improve the overall health of the stomach and also enhances metabolism. For performing the same, You need to lie on your back and keep your arms at your sides. Stretch out your legs and while exhaling, bend your knees and bring it towards your chest. Hold your bent with your hands and apply pressure on the tummy. Breathe deep and hold the pose for about 3 minutes and exhale while releasing the knee. Repeat the asana for 5 times at least.
Apanasana (Knees to Chest Pose)
Another one of the widely practised yoga poses for belly fat reduction which offers major relief from menstrual cramps and also in melting fat around the stomach and lower back is Apanasana. This exercise creates a downward flow of energy, thereby promoting healthy bowel movements. To perform, this asana, lie down on your back and inhale deeply. Pull your knees up to your chest, while exhaling. Keep shoulder blades down towards the waist. Hold the pose until the breathing becomes comfortable. Move knees side to side slowly and maximize stretch as much as possible. Repeat this for a minimum of six times.
Kumbhakasana ( Plank pose)
A simple and effective one amongst the various yoga poses for belly fat reduction, which focuses on the core of the body to tone the abs, along with the arms and shoulder, is Kumbhakasana.
To start, lie flat on your tummy with palms next to your face and feet bent on such a way that tose push the ground. Raise the body by pushing hands off the ground keeping legs straight and wrists directly under the shoulders. Breathe evenly, spread the fingers, and press the forearm and hands. Stretch the back of your neck and draw abdominal muscles towards the spine. Tuck it in the toes and step back with your feet, aligning the body towards the head. Hold the pose as you take five deep breaths. This will in turn facilitate in increasing the stamina and metabolism of the body.