Yoga Poses For Belly Fat Loss – Exercise / Postures To Reduct Tummy

In this article, we are going to guide you about Yoga Poses For Belly Fat Loss – Exercise / Postures To Reduct Tummy which will be very helpful.

An inaccurate lifestyle, unhealthy diet habits, dearth of exercise in life, and high-stress levels – all of these present rise to a flabby tummy.

The more extensive your abdomen, the higher is the level of risk. And, there are no shortcuts way to get rid of abdominal fat. A decent diet, combined with a great fitness routine, can definitely assist you to overcome belly fat to a large extent.

This is where yoga comes into play. It not only helps reduce abdominal fat but also allows you to manage your body and mind like never before!

This is where yoga comes into action. It not only helps reduce abdominal fat but also allows you to manage your body and mind like never before! These Yoga Poses For Belly Fat are very beneficial for health.

Yoga Poses For Belly Fat Loss – Exercise / Postures To Reduct Tummy:

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

1. Tadasana (Mountain Pose)

Tadasana is an excellent warm-up pose. It enhances the circulation of blood, thereby ensuring that your body is willing for the other poses in the store. This Pose is one of the Yoga Poses For Belly Fat which is very worthwhile.

 

How To Do

• Stand with your both feet flat, heels lightly spread out, and the large toes of your feet in contact with each other. Keep the ridge erect with hands on both sides and palms facing your body.
• Stretch your hands to the front and take the palms near to each other.
• Inhaling deeply, stretch your ridge. Building your folded hands up above your head, stretch as much as you can.
• Attempt lifting your ankles and standing on your toes, with the eyes covering the ceiling. If you are unable to stand on your toes, you can keep your feet flat on the ground, while your eyes are towards the roof.
• Breathe normally and keep the pose for 20 to 30 seconds.
• Inhale intensely, and while exhaling, gradually relax and bring your feet back to the floor.
• Repeat the asana 10 times, raising the count slowly. Relax for 10 seconds before you try the next repetition. The picture presented above is a variation for beginners.

Variations

• The mountain pose has variations in terms of placing the arms. You can stretch your arms upward, parallel to each other, and perpendicular to the carpet.

Benefits

• Develops your posture
• Firms the abdomen and buttocks
• Strengthens legs, knees, and ankles
• Relieves sciatica (pain that moves the back, hips, and the outer side of the legs) 

Caution

• People hurting from low blood pressure, insomnia, and headache must not make this pose.

2. Surya Namaskar (Sun Salutation)

Surya Namaskar is a junction of twelve yoga positions, each of which has a significant impact on the whole body. The forward and backward bends permit stretches, while the deep breathing worked during the act aids in detoxification. Practice Surya Namaskar every day in the morning, facing the sun, for reaping the great benefits.

 

How To Do

• Stand with both your feet together, increase your chest, and relax your shoulders.
• As you inhale, raise both your arms from the sides. And as you breathe, take your arms to the front of your chest and keep them in the prayer position.
• Inhale, lift your hands, and stretch backward.
• Exhale, bend forward and strive to touch your knees with your forehead.
• Turning your left knee, stretch your right leg backward, with your palms placed on the ground.
• Keep your breath and stretch your left leg as well. This is termed the plank posture.
• Come down to the floor holding your ridge out. Here, your knees, chest, and chin must be in touch with the floor.
• Inhale, stretch forward, and turn backward.
• Keeping your hands set on the floor, exhale and lean forward.
• As you inhale, take your right leg forward, in between your elbows and stretch upwards.
• Take your left leg forward and inhale intensely.
• Stretch back from the waist.
• Return to the beginning position.

Benefits

From head to toe, all sections of the body and the internal organs are helped by this pose. Constantly practicing Surya Namaskar keeps you healthy and strengthened.

Caution

Ladies must not perform Surya Namaskar during menstruation. Pregnant women must examine with their doctor before doing this asana.

People with spinal difficulties, high blood pressure, cardiovascular diseases must not make this pose.

3. Padahastasana (Standing Forward Bend)

The abdomen gets fully compressed while bending forward, which leads to the burning of fat. Therefore, the compression benefits in toning down the tummy. This Pose is one of the Yoga Poses For Belly Fat which is very useful.

 

How To Do

• Stand in the Tadasana pose, with your hands on each side of the body while your feet relax together, with the heels touching each other.
• Keep your ridge erect.
• Inhaling intensely, lift your hand upwards.
• As you exhale, bend forward such that your body is parallel to the ground.
• Inhale, then exhale, and move forward completely, with your body dropping away from the hips.
• Strive to touch the floor, with palms straight on the floor, and without turning your knees. Newcomers can try moving the toes or just the ankles, to begin with, working your way to the floor.
• Holding your breath, tuck your tummy in, and keep the position for 60 to 90 seconds.
• Exhale, leave your toes and elevate your body to come back to the Tadasana pose.
• Reform the asana 10 times, leaving 10 seconds between two repetitions.

Variations

Padahastasana has variations in terms of keeping your toes, placing your hands beneath the balls of your feet, or easily holding your ankles or shins.

Benefits

• Increases digestion, as your abdominal muscles are toned
• Stimulates the wrist joints
• Releases mental and physical exhaustion

Caution

Before working Padahastasana, you want to master Uttanasana, which is a small challenging forward-bending pose. Also, people with spinal disc disorders must avoid performing this pose.

4. Paschimottanasana (Seated Forward Bend)

This is one of the basic poses of Hatha Yoga, and it excites the center of your solar plexus. Along with working as a tummy toning pose, the forward bend also gives an admirable level of stretch to the hamstrings, thighs, as well as hips. It is also excellent for those who are suffering from digestive disorders.

 

How To Do

• Sit on the floor in Sukahasana or Padmasana.
• Keep your ridge erect, and stretch your legs out to your front. Your feet should point to the roof.
• Inhaling intensely, stretch your hands over your head without turning your elbows. Your gaze should follow your hands. Stretch your ridge to the maximum.
• Exhale, and move forward from your thighs. Take your hands down and strive to touch your toes. Your head should rest on your knees. Newcomers can try touching their ankles or just thighs as a beginner.
• Once you touch your toes, keep them and try pulling them backward till you feel the stretch on your hamstrings.
• Breathing in, hold your tummy, and strive to retain the position for 60 to 90 seconds initially. Gradually, extend the time of holding the position for five minutes, or if possible, more.
• Exhaling, take your body upward, releasing your toes from your fingers to come back to the Sukhasana or Padmasana pose.
• Reform the asana 10 times, to start with, working up to 25 times or more.

Variations

Those who are fresh to the pose can work Ardha Paschimottanasana. The process is equally as outlined above. The only variation is that you should stretch out only single leg at a time.

Benefits

• Releases stress
• Assists in the reduction of fat in the abdomen
• Balances menstrual cycles

Caution

People who have spinal disc disorders, or had abdominal surgery recently must not strive this pose. Even people suffering from asthma and diarrhea must stay away from this pose.

5. Pavanamuktasana (Wind Relieving Pose)

This asana assists in alleviating multiple gastric problems, including indigestion and constipation. Since your knees use pressure on your tummy, holding the position for more than a minute assists in triggering the burning of fat in the region.

 

How To Do

• Lie down in the supine position (face upwards) with your arms nearby your body and feet stretched out, heels touching each other.
• Turn your knees.
• Take in a deep breath, and as you exhale, slowly bring the bent knees towards your chest, with the thighs using pressure on the abdomen. Hold the knees accurately in place by clasping your hands underneath the thighs.
• Inhale again, and as you exhale, lift your head, enabling your chin to touch your knees.
• Keep the position for 60 to 90 seconds, while breathing intensely.
• Exhale gradually, and release your knees while enabling your head to rest on the floor. Take your hands onto either side of your body, palms facing the ground.
• Rest in Shavasana.
• Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.

Variations

Those who are fresh to yoga can practice the pose with a single leg.

Benefits

• Strengthens the back and abdominal muscles
• Assists in digestion and release of gas
• Tones the muscles in the legs and arms

Caution

Pregnant women, who suffer from spinal problems, and people with blood pressure and heart problems must refrain from striving this pose.

6. Naukasana (Boat Pose)

This is one of the numerous sought after yoga postures that will ensure you a flatter belly with daily practice. While maintaining the posture for more than a minute aids in contracting the abdominal muscles, the posture, when performed in a boat-like movement, assists in toning your abs. This Pose is one of the Yoga Poses For Belly Fat is so awesome.

 

How To Do

• Lie down on the yoga mat in the supine posture, legs stretched out, toes facing the roof, and palms resting on each side of your body facing the ground.
• Inhale intensely. As you exhale, elevate your body (the head, chest, and legs) from the ground.
• Prevail out your arms so that they form a parallel line with your legs.
• Your fingers should be in the equal line as the toes. Gaze towards the toes.
• As you take the position, you would feel the abdominal muscles contracting.
• Breathing habitually, hold the posture for 30 to 60 seconds, to begin with.
• Inhale, and then exhaling deeply, gradually relax and come back to the supine position.
• Repeat this asana five times, to start with, working up to 30 times slowly. Relax for 15 seconds after every repetition.

Variations

You can also work Naukasana with your fists closed as if you are taking the oars of a boat.

Benefits

• Strengthens the abdominal muscles and assists remove belly fat
• Enhances the health of digestive organs
• Strengthens arms, thighs, and shoulders 

Caution

People who are patient of blood pressure problems, heart problems, diarrhea, headache, and insomnia must avoid doing this posture. Also, pregnant and menstruating women must not exercise this pose.

7. Ushtrasana (Camel Pose)

This is usually done to counter the Naukasana pose. The backward stretch that you feel as you touch your ankles in this pose assists in toning the abdominal muscles. The tension felt by your belly muscles during Naukasana will now be released, and at the same time, you will also experience a good stretch.

 

How to Do

• Sit in Vajrasana.
• Gradually, elevate your body from your knees such that you are now sitting with your entire body weight supported by your knees.
• Your heels should make a straight line with the ground.
• Exhale intensely, and arch your back. Take your hands behind your body, and strive to hold your ankles, one by one.
• Tilt your head behind and stretch backward, until you feel a stretch in your belly.
• Keep the posture for 20 to 30 seconds, to start with, working your way to 60 seconds, breathing usually.
• Exhale and gradually relax.
• Come back to Vajrasana.
• Repeat this asana five times, to start with, working up to 30 times slowly.
• Rest for 15 seconds after each repetition.

Variations

After you have achieved the Ushtrasana pose, instead of returning to Vajrasana, gradually drop your head back and stay that way. Ensure you exercise this variation only after you have mastered the real Ushtrasana pose.

Benefits

• Strengthens the back muscles
• Can enhance posture
• Heals fatigue, menstrual distress, and mild back pain

Caution

People, who hurt from heart-related ailments, lower back or neck injury and high blood pressure must not do this pose. People who have migraines and insomnia must also refrain from doing this pose.

8. Uttanpadasana (Raised Foot Pose)

This pose assists in getting rid of the fat from your lower abdominal area as well as hips and thighs. This pose is one of the most effective ways to reduce the flab that gets stored around your waist and hips during pregnancy. This Pose is one of the Yoga Poses For Belly Fat which is very fruitful.

 

How To Do

• Lie down on the mat with your back on the carpet, legs stretched out, and heels touching each other. Put your hands on either side of your body, palms facing the ground.
• Inhale intensely. Now, exhaling gradually, tilt your back while taking your head backward so that it touches the floor.
• Do not move your hands from their beginning position. Breathe normally.
• Stretch to the maximum possible level, without damaging your back.
• Inhaling intensely, raise your legs from the floor, making a 45-degree angle with the floor.
• Keep the pose for 15 to 30 seconds, breathing normally. Gradually work to hold the posture for more than 60 seconds.
• Exhale intensely, and lift your legs so that they make a 90-degree angle with the floor. Breathing usually, keep the posture for 30 seconds.
• Inhaling deeply, slowly bring your legs back to the beginning position – the supine position.
• Repeat this asana 10 times, to start with, working up to 30 times slowly.
• Rest for 15 seconds after each repetition.

Variations

Urdhva Prasarita Padasana, where instead of holding your legs straight and near to each other, you separate them in the air.

Benefits

• Handles stomach-related ailments like acidity and constipation
• Heals back pain
• Enhances the functioning of reproductive organs
• Increases blood circulation

Caution

Individuals hurting from a muscle pull, and who are recovering from spinal injuries must avoid this posture.

9. Marjariasana (Cow Cat Pose or Cat Pose)

The powerful contraction experienced in the abdominal muscles while keeping the posture assists in melting the fat, and thus, decreases the belly size. This pose is also beneficial in improving the flexibility of the spine.

 

How To Do

• Sit in Vajrasana.
• Breathing normally, extend from the position, and enable your body to come parallel to the floor such that your body rests on your knees and palms.
• While the knees should be fixed beneath your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out smoothly.
• Inhaling intensely, lift your head while struggling your back down, so that your body has a concave structure.
• Increase the abdominal region as much as possible to suck in the maximum amount of air.
• Keeping your breath, keep the posture for about 15 to 30 seconds.
• Exhale intensely and lower the head, while arching your back upwards. Keep your buttocks and abdomen firm until you feel the contraction. Your head should be between your hands.
• Breathing intensely, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds slowly.
• Exhale and gradually come back to Vajrasana. Relax for 15 seconds.
• Repeat this asana 10 times, to start with, working up to 30 times slowly.
• Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to decrease belly fat.

Variations

Start by resting in the tabletop area (body resting on your knees and palms). Inhale, and as you do so, push your back down to gain a concave structure. As you exhale, instead of lowering your head, turn it to the left such that your eyes concentrate on your left hip. Repeat on the other side, keeping the rest of the steps as they are.

Benefits

• Grows the sturdiness of the spinal column
• Maintains correct your posture
• Releases tension in the lower back

Caution

If you are hurting from a head injury, ensure that you hold your head in line with your torso as you work this pose.

10. Bhujangasana (Cobra Pose)

Present your abdomen a natural stretch with this yoga asana. The daily practice of this asana aids in strengthening the back muscles, and so, it is one of the most considered poses to alleviate post-partum back pain.

 

How To Do

• Lie down on the cover in the prone position (with your chest facing down), legs slightly spaced out, and toes reaching the floor.
• Put the hands on either side of the body, palms facing the floor.
• Take your palms beneath your shoulders.
• Inhaling deeply, gradually lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while holding your buttocks firm.
• Keep the position for 15 to 30 seconds, while breathing usually.
• Take a deep breath and try to elevate your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not damaging your back in the process.
• Keep the posture for 30 to 60 seconds, breathing usually.
• Exhale and gradually bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms gradually to the front.
• Repeat this asana 10 times, to start with, working up to 30 times slowly.
• Relax for 15 seconds after each repetition.

Variations

After having accomplished the cobra pose, move your head to the left and try to concentrate your eyes on your left heel. You can perform the same on the other side as well.

Benefits

• Tones the abdomen
• Increases flexibility of the middle and upper back
• Strengthens the shoulders and the back
• Overcomes stress and fatigue

Caution

Bend backward only till you feel the stretch on your abdomen, thighs, and the back. Please rest even if you feel slight pain while stretching. In such cases, you can do Ardha Bhujangasana.

Additionally, pregnant women and individuals hurting from a back injury and Carpal tunnel syndrome must not apply this pose.

11. Dhanurasana (Bow Pose)

This pose does an excellent job of toning your tummy. Along with offering a great stretch to your abdomen, back, thighs, arms, as well as chest, this pose also assists in enhancing your posture.

 

How To Do

• Lie down in the prone position on the mat, with the legs together, while your hands relax on each side of your body and palms facing the floor.
• Exhaling intensely, bend your knees upwards.
• Elevate your head and bend backward.
• Take your hands backward and try keeping your ankles with your hands.
• Support your body weight with your abdomen. Inhaling intensely, try to elevate your knees higher.
• Keep the posture for 15 to 30 seconds, working up slowly to 60 to 90 seconds. Breathe usually while holding the posture.
• Exhale and gradually relax, stretching out your body.
• Repeat this asana 10 times, to start with, working up to 30 times slowly.
• Rest for 15 seconds after every repetition.

Variations

The variation is called Parsva Dhanurasana. After you have achieved the Dhanurasana pose, dip your right shoulder towards the floor, and roll over to your right side. Stay that way for about 20 seconds, before rolling back to the beginning position. Repeat the equal on your left side.

If you are a newcomer, rolling to a side might initially be challenging. In such a case, you can exercise rolling to the side without keeping your ankles. Parsva Dhanurasana massages your abdominal organs.

Benefits

• Enhances posture
• Stretches the back muscles and makes them powerful
• Stimulates the neck and abdomen

Caution

People hurting from high blood pressure, hernia, and lower back or neck injury must refrain from doing this pose. Pregnant women or women in their menstrual cycle must not apply this pose.

12. Relax with Shavasana (Corpse Pose)

You should enable your body to relax after a rigorous exercise, and the Corpse Pose is the excellent asana. This Pose is one of the Yoga Poses For Belly Fat which is so great.

 

How To Do

• Lie down in the supine position.
• Keep your feet together or stretched out, as per your convenience.
• Keep your hands on either side of your body.
• Close your eyes.
• Inhale and exhale intensely, enabling your body to relax completely.
• You should lie down till your breathing becomes normal and your body is fully at peace.

Variations

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

Benefits

• Assists you attain a deep, meditative state of rest, which can help in the repair of tissues and stress relief
• Help overcome blood pressure, insomnia, and anxiety

Along with all these yoga poses for decreasing belly fat, you should also focus on practicing healthy food habits. Plus, make sure that your body is getting sufficient levels of sleep as studies have proven the negative impact of sleeplessness on your abdominal health.