12 Simple Yoga Asanas To Reduce Belly Fat

An incorrect life style, unhealthy feeding habits, lack of exercise, and high-stress levels – all of those made to a soft tummy.

The wider your abdomen, the upper is that the level of risk. And, there are not any shortcuts to urge eliminate abdominal fat. The correct diet, combined with an honest fitness routine, will undoubtedly assist you to cut back belly fat to an outsized extent.

This is wherever yoga comes into play. It not solely helps decrease abdominal fat, however, it additionally permits you to manage your body and mind like ne'er before!

Searching for conditioned stomach, yet doing abdominal muscle crunches appears to be just exhausting? At that point attempt, yoga presents. Doing yoga represents the correct way gives you a level stomach, yet it likewise conditions your general body.

Doing yoga once a day goes far in improving your general self-perceptions and confidence. Yoga is a standout amongst the best structures since it consumes fat, stretches, and tones your muscles.
The yoga postures to trim down your waistline

Losing abundance around the waistline is one of the hardest to accomplish. Decreasing paunch fat requires significant investment, persistence and a day by day portion of a muscle conditioning workout.

It additionally enables you to accomplish more focused on exercises to thin down your waistline and improve your body shape.

Yoga Asanas To Reduce Belly Fat

Surya Namaskar(Sun Salutation)
Tadasana (Mountain Pose)
Padahastasana (Standing Forward Bend)
Shavasana(Corpse Pose)
Dhanurasana(Bow Pose)
Bhujangasana(Cobra Pose)
Marjariasana(Cow Cat Pose)
Uttanpadasana(Raised Foot Pose)
Naukasana(Boat Pose)
Pavanamuktasana(Wind Pose)
Paschimottanasana(Standing Forward Bend)
Ushtrasana(Camel Pose)

Surya Namaskar

Surya Namaskar, which comprises of 12 distinctive yoga presents, is a successful exercise to get in shape and consume difficult tummy fat. It chips away at the entire body, including the neck, shoulders spine, arms, hands, wrists, leg, and back and stomach muscles, and along these lines consumes fat and accomplish a level stomach. Not simply weight reduction, Surya Namaskar has numerous medical advantages, for example, stress decreases, better stomach related wellbeing, and so forth.

As indicated by The Art of Living, for best outcomes, you ought to play out this yoga present while keeping the navel tucked in. You can rehearse the same number of rounds as long as your body is happy with doing it. Take a stab at doing Surya Namaskar every day in the first part of the day.

How To Do.

Stand with each your feet along, expand your chest, and relax your shoulders.
As you inhale, raise each your arms from the edges. And as you exhale, bring your arms to the front of your chest and keep them within the prayer position.
Inhale, raise your hands, and stretch backward.
Exhale, bend forward, and check out to the touch your knees together with your forehead.
Bending your left knee, stretch your right leg backward, together with your palms placed on the ground.
Hold your breath and stretch your left leg additionally. this is often known as the plank posture.
Come right down to the ground holding your spine out. Here, your knees, chest, and chin should be up-to-date with the ground.
Inhale, stretch forward, and bend backward.
Keeping your hands fastened on the ground, exhale and lean forward.
As you breathe in, present your correct leg, in the middle of your elbows and stretch upwards.
Present your left leg and breathe in profoundly.
Extend once again from the midsection.
Come back to the underlying position.

Benefits

From head to toe, all elements of the body and also the internal organs are benefitted by this cause. frequently active Surya Namaskar keeps you healthy and energized.

Reserve

Women should not perform Surya Namaskar throughout menses. Pregnant ladies should discuss with their doctor before activity this position.
People with spinal issues, high blood pressure, vas diseases should not perform this pose.

[Read : complete asana of surya namaskar]

2. Tadasana (Mountain Pose)

How To Do.

Stand with each your feet along, expand your chest, and relax your shoulders.
As you inhale, raise each your arms from the edges. And as you exhale, bring your arms to the front of your chest and keep them within the prayer position.
Inhale, raise your hands, and stretch backward.
Exhale, bend forward, and check out to the touch your knees together with your forehead.
Bending your left knee, stretch your right leg backward, together with your palms placed on the ground.
Hold your breath and stretch your left leg additionally. This is called the plank posture.
Come all the way down to the ground holding your spine out. Here, your knees, chest, and chin should be in reality with the ground.
Inhale, stretch forward, and bend backward.
Keeping your hands fastened on the ground, exhale and lean forward.
As you breathe in, present your correct leg, in the middle of your elbows and stretch upwards.
Present your left leg and breathe in profoundly.
Extend once more from the midsection.
Come back to the underlying position

Variations

The mountain create has variations in terms of positioning the arms. you'll stretch your arms upward, parallel to every different, and perpendicular to the ground.

Benefits

Improves your posture
Firms the abdomen and buttocks
Strengthens thighs, knees, and ankles
Relieves neuralgy (pain that affects the rear, hips, and therefore the outer facet of the legs)

Reserve

People full of low blood pressure, insomnia, and headache should not perform this cause.

3. Padahastasana (Standing Forward Bend)

The abdomen gets fully compressed whereas bending forward, that results in burning of fat. Thus, the compression helps in toning down the stomach.

How To Do.

Stand in the Tadasana cause, along with your hands on either facet of the body whereas your feet rest along, with the heels touching one another.
Keep your spine erect.
Inhaling deeply, carry your hand upwards.
As you exhale, bend forward specified your body is parallel to the ground.
Inhale, then exhale, and bend forward fully, along with your body falling far from the hips.
Try to bit the ground, with palms straight on the ground, and while not bending your knees. Beginners will strive touching the toes or simply the ankles to begin with, operating your thanks to the ground.
Holding your breath, tuck your tummy in, and hold the position for sixty to ninety seconds.
Exhale, leave your toes, and carry your body to come back back to the Tadasana cause.
Repeat the attitude ten times, going Associate in Nursing interval of ten seconds between 2 repetitions.

Variations

Padahastasana has variations in terms of holding your toes, inserting your hands to a lower place the balls of your feet, or just holding your ankles or shins.

Benefits

Improves digestion, as your abdominal muscles area unit toned
Strengthens the wrist joint joints
Relieves mental and physical exhaustion

Reserve

Before doing Padahastasana, you need to master Uttanasana, which is a less challenging forward-looking pose. Also, people with spinal disorders must refrain from doing this pose.

4. Shavasana(Corpse Pose)

You have to let your body relax after a hard workout, and Corpse Pose is the ideal asanas.

How To Do.

Lie in a supine position.
Keep your feet together or stretch, at your convenience.
Let your hands rest on both sides of the body.
Close your eyes.
Inhale and take a deep breath, let your body relax completely.
You must lie down until your breathing becomes normal and your body is completely calm

Variations

You can also practice Shavasana by resting your feet on a wall or chair, or just bending your knees, placing your feet on the floor.

Benefits

Helps you achieve a deep and deep state of meditation, which can help improve tissue and relieve stress
Helps reduce blood pressure, insomnia, and anxiety

5.Dhanurasana(Bow Pose)

This pose does an amazing job of toning your tummy. This pose also helps to improve your posture, along with offering a good stretch to your abdomen, back, thighs, arms, and chest.

How To Do.

Lie on your stomach on the mat, with both feet together, while your hands rest on both sides of your body and palms facing the floor.
Take a deep breath, bend your knees up.
Lift your head and bend it back.
Bring your hands back and try to hold your ankles with your hands.
Support your weight with your stomach. Take a deep breath, try lifting your knees higher.
Hold posture for 15 to 30 seconds, gradually increasing it to 60 to 90 seconds. Breathe normally while holding the posture.
Exhale and slowly relax, stretching your body.
Repeat this asana 10 times to start, working up to 30 times in stages.
Relax for 15 seconds after each repetition.

Variations

This variation is called Parsva Dhanurasana. After you reach the Dhanurasana pose, dip your right shoulder on the floor, and roll to your right side. Stay like that for about 20 seconds, before returning to its original position. Repeat the same thing on your left side.

If you are a beginner, rolling to the side may be difficult at first. In such cases, you can practice rolling to the side without holding your ankles. Parsva Dhanurasana massages your stomach organs.

Benefits

Improves posture
Stretches the muscles of the back and makes them strong.

Reserve

People who suffer from high blood pressure, hernias, and lower back or neck injuries must refrain from doing this pose. Pregnant women or women in their menstrual cycle may not do this pose.

6. Bhujangasana(Cobra Pose)

Give your stomach a good stretch with this yoga asana. Regular exercise of these asanas helps strengthen the back muscles, and hence, this is one of the most recommended poses to reduce post-partum back pain.

How To Do.

Lie on the mattress in a prone position (with the chest facing down), legs slightly stretched out, and toes touching the floor.
Keep your hands on both sides of your body, palms facing the floor.
Bring your palms down your shoulders.
Inhale deeply, slowly lift your chest and head from the floor, your eyes fixed on the ceiling. Slip in the pubis towards the navel, while keeping your buttocks tight.
Hold for 15 to 30 seconds while breathing normally.
Take a deep breath and try to lift your body from the waist up, bend as much as possible backward. However, make sure you don't hurt your back in the process.
Hold your body for 30 to 60 seconds, breathing normally.
Exhale and slowly lower your body - chest, neck, and forehead - to return to prone position. Stretch your arms slowly forward.
Repeat this asana 10 times to start, working up to 30 times in stages.
Relax for 15 seconds after each repetition.

Variations

After reaching the cobra position, turn your head to the left and try to focus your eyes on your left heel. You can do the same on the other side too.

Benefits

Belly tone
Increase middle and upper back flexibility
Reinforce back
and shoulders Reduces stress and fatigue

Reserve

Bend back only until you experience stretches in the abdomen, thighs, and back. Please relax even if you experience a little pain while stretching. In such cases, you can do Ardha Bhujangasana.

In addition, pregnant women, and individuals who suffer from back injuries and carpal tunnel syndrome may not do this pose.

7. Marjariasana(Cow Cat Pose)

The strong contractions in the abdominal muscles while holding the posture help melt fat, and thus reduce the size of the stomach. This pose is also useful in increasing the flexibility of the spine.

How To Do.

Sit on Vajrasana.
Breathe normally, rise from your position, and let your body level with the floor so that your body rests on your knees and palms.
While your knees should be placed under your hips, your palms should be under your shoulders facing the floor. Keep your head straight. Remove the knee slightly so that your weight is spread evenly.
Take a deep breath, lift your head while pushing your back down, so that your body has a concave structure.
Expand the stomach area as much as possible to suck the maximum amount of air.
While holding your breath, keep your posture for about 15 to 30 seconds.
Dispose of a deep breath and lower your head, while arching your back up. Keep your buttocks and stomach tight until you experience contractions. Your head must be between your hands.
Deep breathing, hold the pose for about 15 to 30 seconds, work up to 60 to 90 seconds gradually.
Exhale and slowly return to Vajrasana. Relax for 15 seconds.
Repeat this asana 10 times to start, working up to 30 times in stages.
Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.

Variations

Start by resting on the table position (body resting on your knees and palms). Inhale, and as you do so, press your back down to reach a concave structure. When you exhale, instead of lowering your head, turn it to the left so that your eyes focus on your left hip. Repeat on the other side, keep the other steps as before.

Benefits

Improves the robustness of the spinal column
Helps to correct your posture.

Reserve

If you suffer from a head injury, make sure your head stays level with your body while doing this pose.

8. Uttanpadasana(Raised Foot Pose)

This pose helps remove fat from your lower abdomen and hips and thighs. This pose is one of the most efficient and effective ways to remove fat collected at your waist and hips during pregnancy

How To Do.

Lie on the mat with your back on the floor, legs stretched out, and heels touching each other. Keep your hands on both sides of your body, palms facing the ground.
Take a deep breath. Now, exhale slowly, tilt your back while bringing your head back so that it touches the floor.
Don't move your hand from the starting position. Breathe normally.
Stretch to the maximum extent possible, without hurting your back.
Take a deep breath, lift your feet off the floor, make a 45-degree angle to the floor.
Hold for 15 to 30 seconds while breathing normally.
Try slowly to hold the posture for more than 60 seconds.
Remove deep breaths, and lift your legs to form a 90-degree angle to the floor. Breathing normally, hold the posture for 30 seconds.
Inhale deeply, slowly returning your foot to the starting position - supine position.
Repeat this asana 10 times to start, working up to 30 times in stages.
Relax for 15 seconds after each repetition.

Variations

Urdhva Prasarita Padasana, where, instead of keeping your legs tight and close together, you separate them in the air.

Benefits

Treat gastric-related diseases such as acidity and constipation
Cure back pain
Improve the function of the reproductive organs
Promotes blood circulation

Reserve

Individuals who suffer from muscle pulls, and who are recovering from a spinal cord injury must avoid this pose.

9. Naukasana (Boat Pose)

This is one of the most sought-after yoga postures that will ensure your stomach is flatter with regular exercise. While holding the posture for more than one minute helps tighten the abdominal muscles, posture, when carried out in a boat-like motion, helps tighten your stomach.

How To Do.

Lie down on the yoga mat within the supine position, legs stretched, toes facing the ceiling, and palms resting on either aspect of your body facing the bottom.
Inhale deeply. As you exhale, raise your body (the head, chest, and legs) from the bottom.
Stretch out your arms in order that they kind a parallel line together with your legs.
Your fingers ought to be within the same line because the toes. Gaze towards the toes.
As you hold the position, you ought to feel the abdominal muscles catching.
Breathing commonly, hold the posture for thirty to sixty seconds to begin with.
Inhale, and so eupnoeic deeply, slowly relax and are available back to the supine position.
Repeat this attitude 5 times to start with, operating up to thirty times step by step. Relax for fifteen seconds once every repetition.

Variations

You can also play Naukasana with clenched fists as if you were holding the oars of a boat.

Benefits

Strengthens the abdominal muscles and helps eliminate belly fat
Improves the health of the digestive organs
Strengthens arms, thighs and shoulders

Reserve

10. Pavanamuktasana (Wind Pose)

People suffering from blood pressure problems, heart problems, diarrhea, headaches and insomnia should refrain from this pose. In addition, pregnant and menstruating women should not practice this pose. This asana helps relieve various stomach problems, including indigestion and constipation. As your knees exert pressure on your belly, maintaining the position for more than a minute helps to trigger fat burning in the area.

How To Do.

Lie down supine (face up), arms close to your body and feet apart, your heels touching.
Bend your knees.
Breathe deeply and, as you exhale, progressively move the bent knees toward your chest with your thighs pressing against your abdomen. Hold your knees properly in place by clasping your hands under your thighs.
Inhale again, and as you exhale, raise your head to allow your chin to touch your knees.
Hold for 60 to 90 seconds while breathing deeply.
Exhale slowly and release your knees while letting your head rest on the floor. Bring your hands to each side of the body, palms facing the ground.
Relax in Shavasana.
Repeat the asana 7 to 10 times leaving an interval of 15 seconds between repetitions.

Variations

Those who are new to yoga can practice the pose with one leg.

Benefits

Strengthens the muscles of the back and abdomen
Helps digestion and release of gas
Tones the muscles of the legs and arms

Reserve

Pregnant women, people with spinal problems and people with high blood pressure and heart problems should refrain from performing this procedure.

11. Paschimottanasana(Standing Forward Bend)

This is one among the fundamental poses of yoga, and it stimulates the middle of your plexus celiacus. in conjunction with acting as a tummy toning cause, the forward bend additionally offers associate admirable level of stretch to the hamstrings, thighs, further as hips. it's additionally ideal for people who square measure liable to organic process disorders.

How To Do.

Sit on the floor at Sukahasana or Padmasana.
Keep your spine straight, and stretch your legs forward. Your feet should point to the ceiling.
Take a deep breath, stretch your arms over your head without bending your elbows. Your views must follow your hands. Stretch your spine to the fullest.
Exhale, and bend forward from your thigh. Lower your hands and try touching your toes. Your head must rest on your knees. Beginners can try to touch the ankle or only the thigh as a starter.
After you touch your toes, hold and try to pull back until you have a stretch in your hamstrings.
Deep breathing, hold your stomach, and try to maintain the position for 60 to 90 seconds at first. Slowly, add time to hold the position for five minutes, or if possible, more.
Exhale, lift your body up, release your toes from your finger to return to Sukhasana or Padmasana pose.
Repeat the asana 10 times to start, work up to 25 times or more.

Variations

Those who are new to this pose can try Ardha Paschimottanasana. The process is the same as described above. The only variation is that you have to stretch one leg.

Benefits

Relieves stress
Helps within the reduction of fat within the abdomen
Balances catamenial cycles

Reserve

Those who are new to this pose can try Ardha Paschimottanasana. The process is the same as described above. The only variation is that you have to stretch one leg.

12. Ushtrasana(Camel Pose)

This is usually done to fight the Naukasana pose. The back stretch that you experience when touching your ankles in this pose helps tighten your abdominal muscles. The tension experienced by your abdominal muscles during Naukasana will now be released, and at the same time, you will also enjoy good stretches.

How To Do.

Sit in Vajrasana.
Slowly, raise your body from your knees specified you're currently sitting together with your whole weight supported by your knees.
Your heels ought to build a perpendicular line with the bottom.
Exhale deeply, and arch your back. Bring your hands behind your body, and check out to carry your ankles, one by one.
Tilt your head behind and stretch backwards, till you expertise a stretch in your belly.
Hold the posture for twenty to thirty seconds to start with, operating your thanks to sixty seconds, respiration usually.
Exhale and slowly relax.
Come back to Vajrasana.
Repeat this attitude 5 times to start with, operating up to thirty times step by step.
Relax for fifteen seconds when every repetition.

Variations

After you reach the Ushtrasana pose, instead of returning to Vajrasana, slowly return your head and remain like that. Make sure you practice this variation only after you master the original Ushtrasana pose.

Benefits

Strengthens back muscles
Can improve body posture
Treat fatigue, menstrual discomfort, and mild back pain

Reserve

People who suffer from heart-related diseases, lower back or neck injuries, and high blood pressure may not do this pose. Individuals who suffer from migraines and insomnia must also refrain from doing this pose.

Fithub