An erroneous lifestyle, unhealthy eating habits, lack of exercise, and high stress levels – all of these give rise to a flabby tummy.
The wider your abdomen, the higher is the level of risk. And, there are no shortcuts to get rid of abdominal fat. Proper diet, combined with a good fitness routine, can definitely help you reduce belly fat to a large extent.
This is where yoga comes into play. It not only helps decrease abdominal fat, but also allows you to control your body and mind like never before
Yoga Asanas To Reduce Belly Fat:
1) Tadasana(Mountain Pose)
2) Surya Namaskar(Sun Salutation)
3) Pavanamuktasan(Wind Relieving Pose)
4) Naukasana(Boat pose)
5) Ushtrasana(Camel Pose)
1) Tadasana( Mountain Pose):
Tadasana is an ideal warm-up pose. It improves the circulation of blood, thereby ensuring that your body is ready for the other poses in store.
How To Do:
- Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Keep the spine erect with hands on both sides and palms facing your body.
- Stretch your hands to the front and bring the palms close to each other.
- Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch as much as you can.
- Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling.
- Breathe normally and hold the pose for 20 to 30 seconds.
- Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.
- Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt the next repetition. The picture given above is a variation for beginners.
Variations:
The mountain pose has variations in terms of positioning the arms. You can stretch your arms upward, parallel to each other, and perpendicular to the floor.
Benefits:
- Improves your posture
- Firms the abdomen and buttocks
- Strengthens thighs, knees, and ankles
- Relieves sciatica (pain that affects the back, hips, and the outer side of the legs)
2) Surya Namaskar(Sun Salutation) :
Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits.
How To Do:
- Stand with both your feet together, expand your chest, and relax your shoulders.
- As you inhale, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
- Inhale, raise your hands, and stretch backwards.
- Exhale, bend forward, and try to touch your knees with your forehead.
- Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
- Hold your breath and stretch your left leg as well. This is called the plank posture.
- Come down to the floor holding your spine out. Here, your knees, chest, and chin must be in contact with the floor.
- Inhale, stretch forward, and bend backwards.
- Keeping your hands fixed on the floor, exhale and lean forward.
- As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
- Bring your left leg forward and inhale deeply.
- Stretch back from the waist.
- Return to the initial position
Benefits:
From head to toe, all parts of the body and the internal organs are benefitted by this pose. Regularly practicing Surya Namaskar keeps you healthy and energized.
Caution:
Women must not perform Surya Namaskar during menstruation. Pregnant women must check with their doctor before performing this asana.
People with spinal problems, high blood pressure, cardiovascular diseases must not perform this pose.
3) Pavanamuktasan(Wind Relieving Pose):
The abdomen gets completely compressed while bending forward, which leads to burning of fat. Thus, the compression helps in toning down the tummy.
How To Do:
- Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
- Keep your spine erect.
- Inhaling deeply, lift your hand upwards.
- As you exhale, bend forward such that your body is parallel to the floor.
- Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
- Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
- Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
- Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
- Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.
Variations:
Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or simply holding your ankles or shins.
Benefits:
- Improves digestion, as your abdominal muscles are toned
- Strengthens the wrist joints
- Relieves mental and physical exhaustion
Caution:
Before performing Padahastasana, you need to master Uttanasana, which is a less challenging forward-bending pose. Also, people with spinal disc disorders must refrain from performing this pose.
4) Naukasana(Boat pose):
This is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, helps in toning your abs.
How To Do:
- Lie down on the yoga mat in the supine position, legs stretched out, toes facing the ceiling, and palms resting on either side of your body facing the ground.
- Inhale deeply. As you exhale, lift your body (the head, chest, and legs) from the ground.
- Stretch out your arms so that they form a parallel line with your legs.
- Your fingers should be in the same line as the toes. Gaze towards the toes.
- As you hold the position, you should feel the abdominal muscles contracting.
- Breathing normally, hold the posture for 30 to 60 seconds to start with.
- Inhale, and then exhaling deeply, slowly relax and come back to the supine position.
- Repeat this asana five times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.
Variations:
You can also perform Naukasana with your fists closed as if you are holding the oars of a boat.
Benefits:
- Strengthens the abdominal muscles and helps remove belly fat
- Improves the health of digestive organs
- Strengthens arms, thighs, and shoulders
Caution:
People suffering from blood pressure issues, heart problems, diarrhea, headache, and insomnia must refrain from performing this pose. Also, pregnant and menstruating women must not practice this pose.
5) Ushtrasana(Camel Pose):
This is normally done to counter the Naukasana pose. The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles. The tension experienced by your belly muscles during Naukasana will now be released, and at the same time, you will also enjoy a good stretch.
How To Do
- Sit in Vajrasana.
- Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
- Your heels should make a perpendicular line with the ground.
- Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
- Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
- Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally.
- Exhale and slowly relax.
- Come back to Vajrasana.
- Repeat this asana five times to begin with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
Variations
After you have attained the Ushtrasana pose, instead of returning to Vajrasana, slowly drop your head back and stay that way. Ensure you practice this variation only after you have mastered the original Ushtrasana pose.
Benefits
- Strengthens the back muscles
- Can improve posture
- Treats fatigue, menstrual discomfort, and mild back pain
Caution
People who suffer from heart-related ailments, lower back or neck injury, and high blood pressure must not perform this pose. Individuals who have migraine and insomnia must also refrain from performing this pose.
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