Yoga / yoga posess is a group of physical, mental, and spritual practices or discipline which originated in ancient India and aim to control [yoke] and still the mind . here i provide some yoga aasan to reduce your belly fat.
Are you able to reduce your belly fat by trying different exercises? No, isn’t it?
Well, you have come to the right place as we have given the yoga postures to reduce belly fat which will work if performed well.
And there isn’t much to do in the process and not even a rupee or a penny is wasted, unless you have bought a yoga mat.
Most of us are unaware of the myriad benefits of yoga and it is a well-known fact that our hectic lifestyle and unhealthy eating habits make us increase our waist size.
To cure this, you need a balanced diet, regular exercise and a healthy routine of meditation.
Yoga uses body weight and stimulates muscles to promote weight loss.
You cannot compare yoga with cardio, as every workout is different in its own way. Also, yoga poses increase flexibility and strength.
yoga poses to get belly flat belly
Read on and burn unwanted calories in your belly with these yoga exercises to get a flat stomach
1 .Tree yoga pose (Vrikashn)
This yoga posture is usually the first pose performed while practicing yoga.
This pose is standing balance pose, you just need to stand on one leg and it is that easy.
Tree pose targets the legs, core and balance of your body, which ultimately helps your body burn calories.
You may find it difficult in the beginning and you may even fall from it, but it is normal.
You just relax your mind and focus on balancing the body.
How to do Tree Pose:.
1 Stand straight and tall with your arms at the sides of your body and feel both your feet planted in the floor.
2 Bend your right knee and begin to place the sole of your right foot on your left thigh. Your left leg remains straight.
3 Try to balance your body and don’t fall, well if you fall you can start again.
4 Once you are well balanced, take a deep breath and raise your arms above your head and bring your palms together in a folded hand (Namaste Mudra).
5 Look at the distant object straightahead, and maintain a steady balance.
6 While doing this, your spine should be straight and take 5 to 10 deep breaths.
7 While exhaling slowly, bring your hands down from side to side. And slowly lower your right foot to the floor. repeat the same on the other side
Benefits of Tree Pose:
1.. Its stretched the legs, back and arms, and leaves you in a state of rejuvenation.
2…The biggest benefit of this yoga is that it helps in creating better balance and balance in your mind.
3…It strengthens your core and legs while opening up your hips and stretching the inner thighs.
4 …It also helps in improving concentration and body posture.
2 Skull Shining Breathing Technique (Kapal Bhati)
Kapal Bhati is a breathing exercise in yoga, a Sanskrit word for kapal, meaning “skull” and bhati, meaning “shining”.
This breathing technique can tone the abs by improving the metabolic rate and the functioning of the digestive system.
Start your yoga practice with this breathing technique to lose belly fat quickly.
How to do Kapal Bhati Pranayama:
1 ..Sit comfortably on your yoga mat with your spine straight, shoulders relaxed and neck relaxed. And put your hands on your knees and open your palms to the sky.First take a deep breath.
2…As you exhale, draw your stomach in. Pull your navel backwards towards the spine and do it as comfortably as possible. You can also place your right hand on your stomach to feel the contraction of the abdominal muscles.
3…As you relax the abdomen and navel, the breath automatically moves into your lungs.Take about 20-30 such breaths to complete one round of Kapal Bhati Pranayama.
4…After completing one round, relax and take a deep breath and hold for 15 seconds, then release. Your eyes remain closed and you should observe the sensation in your body.For beginners, 3 rounds are enough.
5….And as you get comfortable with it, you can increase the number of breaths to 50-100 times
Benefits of Kapalbhati Pranayama:
1…….This breathing technique is known to enhance kidney and liver function. It also improves blood circulation.
2…..Improves the functioning of the digestive system, and absorption of nutrients thus reducing belly fat.
3…..Calms and uplifts the mind and activates your nerves.
4……It also helps in gas related problems.
5……Clears out the toxins and opens the skin pores and brings glow to your face.
3 Standing Forward Bend (Padahastasana yoga pose)
This yoga pose targets the lower back and hamstrings and is good for slowing down the heart rate. When you do this pose, your stomach becomes relaxed and soft and allows the stomach to do its work.
How to do a Standing Forward Bend:
1……First of all, stand in Tadasana Mudra (mountain pose).
2…..Keep your spine straight and inhale while raising your arms.
3……As you exhale, lean forward, pulling the stomach in and up from the pelvic floor.
4…….Your hands or fingers should be on the floor next to your feet.
5……Completely lean forward as you drop your body away from the hips. Inhale and then exhale.
6…….Do not bend your knees, even if you try to straighten your knees in the beginning. If not then totally fine.
7……Stay in that position for about 10 seconds, and feel the stretch.
8……Then breathing back come back to Tadasana. You can repeat this 3-5 times for a good stretch.
Benefit Standing Forward Bend:
1……First of all, stand in Tadasana Mudra (mountain pose).
2……Keep your spine straight and inhale while raising your arms.
3……As you exhale, lean forward, pulling the stomach in and up from the pelvic floor.
4…….Your hands or fingers should be on the floor next to your feet.
5……..Completely lean forward as you drop your body away from the hips. Inhale and then exhale.
6……..Do not bend your knees, even if you try to straighten your knees in the beginning. If not then totally fine.
7…….Stay in that position for about 10 seconds, and feel the stretch.
8…….Then breathing back come back to Tadasana. You can repeat this 3-5 times for a good stretch
4 Downward Dog (Adho Mukha Svanasana)
This yoga asana or posture repeats the dog leaning forward, hence the name i-facing dog. This yoga can be practiced as a part of your daily exercise and is one of the Surya Namaskars (Sun Salutations).
How to perform Downward Facing Dog:
1……Use your hands and feet to come to the floor, keeping your shoulders over your wrists and your hips over your knees.
2……As you exhale, raise your lower back to form a 90-degree angle with your body, straightening the elbows and knees.
3……Your toes point straight ahead and your hands are shoulder-width apart.
4…….Press your hands into the ground and your knees will be the first to bend when you trace the length of your spine.
5……Stay in this yoga posture for 2-3 minutes and take long deep breaths.
6……..After that, you can return to table pose with knees bent and relax.
Benefits of Downward Facing Dog:
1……Dog deeply stretches your hamstrings, calves, shoulders, arms and spine. Also builds strength in your shoulders, arms and legs.
2……This is a great yoga pose to relax the spine between the backbend and the forward bend.
3……..Rejuvenates and energizes your entire body and calms your mind.
4……..With regular practice, the downward facing posture can relieve back pain and improve digestion.
5 Camel Hinge Pose (Uttarasana)
Camel Hinge Yoga Pose is an intermediate-level back-bending yoga pose. It is known to open up the heart chakra and adds flexibility and strength to your body. It is a great effective treatment to tone the abs and improve digestion and respiration.
How to do Camel Hinge Yoga Pose:
1…..Keep your knees hip-width apart on your yoga mat and your feet should be facing the ceiling.
2…..Extend your arms straight out in front of your chest, your palm facing down.
3……Lift your chest and push your pelvis forward. Then start bending backwards to create an arch and arch your lower back slightly.
4…….Stay in the same posture for a few breaths and focus on the opening of your chest.
5…….Then slowly return to the starting position and repeat this up to 10 times.
Benefits of Camel Pose:
1……Open and stretch the front of your body and strengthen the shoulders and back as well.
2…..This yoga posture helps in removing menstrual discomfort.
3…….Stretches your chest, shoulders, abs, your hip flexors and your front thigh
6 Bow Pose (Dhanurasana)
Well, this pose can be quite challenging for your abs, which actually helps in strengthening them. This yoga pose works great in toning your stomach.
How to do Bow Pose:
1….First of all, lie face down on the mat, keep your hands on either side of your body and keep your feet together.
2….Bend your knees upward and hold your feet with both your hands.
3…..As you inhale, lift both your arms and legs up your chest and thighs at the same time.
4……Hold this bow pose for 15-30 seconds, gradually increasing to 60-90 seconds.
5…….While exhaling, slowly relax and stretch the body outwards.
6……Repeat this ab exercise first 10 times.
Benefit bow pose:
1……….This is one of those yoga postures that helps in improving posture and also gives a good stretch to your back, thighs, arms, abdomen and chest.
2……Bow pose is effective in weight loss. Also improves digestion and appetite.
3…….Improves function of small intestine, large intestine, liver and pancreas
7 Seated Forword Band (Paschimottanasana)
This yoga exercise targets the hamstrings, back and calves and is one of the basic asanas of hatha yoga. This forward bend provides an appreciable level of stretch to the hamstrings and also acts as an abdominal toning pose.
How to do Seated Forward Bend:
1…..Sit on the floor in Padmasana or Sukhasana because after doing Padmasana it is advisable to sit leaning forward.
2…….As you exhale, stretch your body towards your feet and bend forward to touch your knees with your hands.
3…….Inhaling, lengthen your spine and try to lean forward as you touch your toes.
4……Hold your feet with your hands and stay in this position for a minute.
5……You can use a strap around your legs if your knees are bent.
6……While exhaling, bring the body back to the starting position while releasing the toes with the hands.
Benefit Sitting Forward Bend:
1……..This pose stretches the back of your thighs and helps open up your hips.
2…….It also gives a good stretch to the entire back of your body.
3…….This yoga pose is considered a calming pose and can relieve stress and improve your mood.
4…….Helpful in increasing height.
Cobra Pose (Bhujangasana)
Cobra pose is suitable for beginners and for those with low spinal flexibility. Regular practice of this yoga asana helps in strengthening the back muscles and gives a good stretch to the abdomen.
How to do Cobra Pose:
1…….Bring your hands under your shoulders.
2…….Extend your legs backward and slowly lift your upper body off the floor, keeping your buttocks still.
3…….Pull your shoulders back and your chest forward. Do not crunch your neck while doing this.
4……..Make sure your feet and toes form a straight line and touch the floor.
5…….Stay in this posture for 25-30 seconds while breathing normally.
6……..Slowly lower your body while exhaling. Repeat this yoga asana 10 times.
Benefit Cobra Currency:
1……It stretches the shoulders, abdominals and chest muscles.
2…….Improves flexibility of the upper back and middle.
3……..It helps in relieving the stiffness of the lower back.
4……These yogasanas improve digestion and flexibility.
9 Plank Pose
Doing a plank is very effective in burning fat every time you do any physical exercise. This will help you burn about 2 to 5 calories per minute, depending on body weight. The plank exercise involves the contraction of a muscle group in a stationary position.
How to perform Plank:
1………First of all lie down on the mat with your face down.
2…….Then, start in a kneeling position and align your elbows under the shoulders and arms parallel to your body at your shoulder width.
3…….Extend your legs with toes behind you to press into plank position. Distribute your weight evenly in both hands, creating a stable base.
4……..Your body should be in a straight line. Keep your abdominal muscles tight.
5…….You can join your hands together and notice that your head is in line with your back.
6……First of all, stay in this position for 20 seconds. Do these for 3 rounds on your initial workout days.
7……You can increase the time period for your plank to 30 seconds over the next week or perhaps to about 1 minute when you are completely comfortable doing it.
8…….Thigh and leg strength. By doing this asana for a few minutes, the hip joint also gets nourishment.
Benefits of Plank:
1…….When you plank, your muscles reach your metabolic rate and burn more calories.
2…….The plank strengthens your back and helps improve your posture.
3…….Plank makes your digestive system more efficient and strengthens the external abdominal muscles.
4…….By doing plank every workout day, your arms are also strengthened to a great level.
5……It also increases the strength of the thigh and legs. By doing this asana for a few minutes, the hip joint also gets nourishment.
Conclusion
It is better to practice these yoga postures for a flat stomach. You can do these fat burning exercises daily at any time of your choice.
By doing these ab exercises regularly and with proper instructions, you will see a remarkable change in your body. Always remember to take care of your diet while choosing any workout plan, as it will play a major role in your health.
Yoga is something that makes you feel refreshed and relaxed. Don’t just do it to lose weight, do it to feel good and relax your mind.
Your body might not be flexible enough at first, but that’s totally normal, you just don’t stop practicing yoga. Take it slow and don’t work too hard on yourself to get fast results.
Take your time and whatever the outcome, you love your body as always. You can always consider the advice of a professional.
