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06.12.2013
Belly fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. If you want to avoid the risks of fat belly and want to have a fit and healthy body you need to have a proper diet, proper rest and proper exercise.A  Yoga is a highly effective form of exercise which helps people to relax their body and to achieve flexibility in their body. In the beginning repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted.
Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky. Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees.
You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions.
This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings. Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially.
Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position. This pose is highly effective in preventing and relieving constipation and indigestion problems. If you practice this yoga posture on a regular basis, then you can be assured of enjoying a flatter belly in due course of time. Once you become familiar with this pose you can extend the duration to 60 seconds or even more.
You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. Sit in the Vajrasana position and slowly lift your body weight from the knees in such a manner that your entire weight is supported by the knees. After inhaling and exhaling deeply one to two times, you should bend your back towards your feet.
Hold in this position for about 20 to 30 seconds in the beginning and then try to hold this posture for a minute or even more.A  You should breathe normally in this posture. This is yet another easy asana that will help you to melt the fat in the abdomen area by forcing the abdominal muscles to contract.
From the Vajrasana position, you need to rise in such a way that your body is parallel to your yoga mat and the weight of your body rests on your palms and knees. Make sure that your knees are beneath your hips and your palms under the shoulder in this pose. After a deep inhalation, lift your head in such a way that your body now takes a concave structure. Take a deep breath and hold this pose for 20 to 30 seconds initially and gradually work it up to 60 seconds. Now slowly exhale ad come back to Vajrasana position and relax for 15 seconds before repeating the next set. You need to work on this pose for 10 times initially and then slowly build it up to 30 times in a day. This is another yoga posture that will help in easily shedding off excess fat accumulated in your belly area, thighs and hips. Now take a deep breath in and raise your legs from the floor at a 45 degree angle from the floor. Now, after 30 seconds, exhale deeply and lift your legs further up so that it is at right angles to the floor.
Inhale deeply and bring your legs back to the initial position that is resting it back on the floor mat. Repeat this posture for 10 times initially and as soon as you come to terms with this pose, you can extend it to 30 times a day with a 15 second pause after each repetition. This is a pose that helps in giving a good stretch to your back, thighs, abdomen, arms as well as chest muscles. After a deep exhalation, lift your leg backwards so that youa€™re your knees are in a position to touch your buttocks. Repeat this posture for 10 times a day during the initial stages and gradually build it up to 30 times a day with a 15 second break between each repetition. Lie down with your chest hitting the yoga mat and with your legs slightly spaced out and your toes touching the floor.
Keep the palms touching the floor and make sure that your hands are on either side of the body. Now breathe in and lift your head and your chest from the mat and make sure that you are looking at the ceiling.
Now take a deep breath and now lift your body from the waist upward while bending backwards as much as possible.
Repeat this posture for 10 times in the beginning and then try to work it up to 30 times a day. Keep your feet completely stretched out and place your hands on both sides of your body with your palms facing the ground. With closed eyes, breathe in and breathe out deeply while allowing your body to relax completely.
You should lie down in this position as long as possible until your breathing returns to normal and your body is completely relaxed. You should compliment these yogasanas with a healthy diet in order to achieve your goal of losing belly fat effectively and quickly. Performing yoga, individual can experiences intellectual peace as well as stay in shape will also put up self esteem plus diminish the stress levels.
Also known as the paschimottanasana where the person has to sit with her legs stretched out in front of her and then with arms outstretched pointing upwards inhalation should be done.
An erroneous lifestyle, unhealthy eating habits, lack of exercise, and high stress levels – all of these give rise to a flabby tummy.
Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
From head to toe, all parts of the body and the internal organs are benefitted by this pose. People with spinal problems, high blood pressure, cardiovascular diseases, and sciatica must not perform this pose. The abdomen gets completely compressed while bending forward, which leads to burning of fat. 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. Inhale, then exhale, and bend forward completely, with your body falling away from the hips. 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. Before performing Padahastasana, you need to master Uttanasana, which is a less challenging forward-bending pose. This is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus.
Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings. Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds initially.
Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
People who have sciatica, spinal disc disorders, or had abdominal surgery recently must not perform this pose.
This asana helps in alleviating various gastric problems, including indigestion and constipation.
Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other. Take in a deep breath, and as you exhale, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Pregnant women, people suffering from sciatica or spinal problems, and people who have undergone abdominal surgery recently must refrain from performing this pose.


This is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. 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. You can also perform Naukasana with your fists closed as if you are holding the oars of a boat.
People suffering from blood pressure issues, stomach ulcers or hernia, arthritis, and hip joint pain must refrain from performing this pose.
Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally. After you have attained the Ushtrasana pose, instead of returning to Vajrasana, slowly drop your head back and stay that way. People who suffer from heart-related ailments, spinal disc problems, and high blood pressure must not perform this pose. This pose helps in getting rid of the fat from your lower abdominal region as well as hips and thighs. Lie down on the mat with your back on the floor, legs stretched out, and heels touching each other.
Inhaling deeply, gradually bring your legs back to the initial position – the supine position.
Urdhva Prasarita Padasana, where instead of keeping your legs straight and close to each other, you separate them in the air.
Individuals suffering from a muscle pull, and who are recovering from spinal injuries must avoid this pose. The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size. Breathing normally, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms. While the knees should be placed beneath your hips, the palms must go under your shoulders facing the floor.
Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure. Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
If you are suffering from head injury, ensure that you keep your head in line with your torso as you perform this pose. Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor. Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible.
Exhale and slowly bring your body down – chest, neck, and forehead – to return to the prone position.
After having attained the cobra pose, turn your head to the left and try to focus your eyes on your left heel. Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor. People suffering from high blood pressure, hernia, and abdominal ailments must refrain from performing this pose. You should allow your body to relax after a rigorous workout, and the Corpse Pose is the ideal asana. You should lie down till your breathing becomes normal and your body is completely at peace.
You can also practice Shavasana by resting your legs on a wall or chair, or simply bending your knees, placing your feet on the floor.
Along with all these yoga poses for reducing belly fat, you should also concentrate on practicing healthy food habits.
Yoga breathing exercise, also called pranayama, is not only the basis of benefiting from yoga and meditation, but also gives you the most immediate, satisfying, joyous and energizing experience you may have ever uncovered.
Yoga practice is roughly grouped into three categories - the Yoga Postures , Yoga Breathing (Pranayama) and Meditation. To bring more flexibility to your body, do some simple warm up exercises before doing these asanas. Here you have to take seated position with your one leg extending your toes which should point upwards. This is a simple asana where you have to extend your hands upwards and overlapping your palms. These hypertension reducing asanas must have excited you to such extent that you would not live trying it.
Many people find that it is easy to lose excess fat from other parts of the body and it is extremely difficult to remove the belly fat once it gets deposited. Practicing specific yoga asana helps to reduce belly fat and achieve stronger looking abdominal muscles. So, to complete one round of Suryanamaskar you need to do 24 yoga steps.A  It is ideal to perform 12 rounds to get best results. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen.A  This is especially powerful in removing belly fat. Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles.A  This is a good yoga posture for people suffering from digestive disorders. In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area. Take 15 second intervals between the repetitions.A  The beginners can practice the above pose with a single leg at first. You need to hold this posture for about a minute or so to help in proper contraction of the abdominal muscles. You must now lift your head, chest and legs off the ground and while doing this you have to exhale. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply. You will need to touch your ankles by stretching your back in this pose and this will help in easily toning your abs muscles. Take your hands behind your body and try to hold the ankles of your feet, one hand after the other. It will not just help in decreasing your belly size, but will also help to improve your spinea€™s flexibility. The knees have to be spaced out a wee bit so that the weight of your body is evenly distributed on both the knees. You need to tighten up your buttocks and abdomen firmly so that you experience contraction in the abdominal muscles. Now tilt your back side slowly while moving your head backwards so that it touches the floor.
It is an asana that will help in strengthening your back muscles if it is done on a regular basis.
It is also important for you to make sure that your body is getting the adequate hours of rest and sleep for these yogasanas to be making a huge impact on your body fat. Your knees should be pulled up, thighs should be tight and your toes should be pointed out.
Recur these kicks quickly – the next your feet punch the ground, fly right back up – 25 to 50 times. This follows the pattern of exhalation where the hands along with the upper body bends towards the feet with the spine pin straight and the palms holding onto the feet. The trick is to hold the position for a while, inhalation exhalation continuing and then go back to the basic pose and then do it all over again., this must be done in succession over the next few days for the best results.
Here in this section your body actually imitates the shape of a bow and to start off lay down on your front. To start with you need to form the warrior pose where one of your limbs placed in front of the other creates a tug in between, the limb behind stretched at the back. It not only helps decrease abdominal fat, but also allows you to control your body and mind like never before!
It improves the circulation of blood, thereby ensuring that your body is ready for the other poses in store. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position. Beginners can try touching the toes or just the ankles to start with, working your way to the floor. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips.


Since your knees exert pressure on your tummy, holding the position for more than a minute helps in triggering the burning of fat in the region. 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. The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles. Ensure you practice this variation only after you have mastered the original Ushtrasana pose. This pose is one of the most efficient and effective ways to eliminate the flab that gets accumulated around your waist and hips during pregnancy. Now, exhaling slowly, tilt your back while bringing your head backwards so that it touches the floor. The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain. Along with offering a good stretch to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving your posture. After you have attained the Dhanurasana pose, dip your right shoulder towards the floor, and roll over to your right side. Plus, make sure that your body is getting adequate levels of sleep as studies have proven the negative impact of sleeplessness on your abdominal health. The word yoga comes from the Sanskrit language and means, to join or integrate, or simply union. A good number of health organizations in America have come up with strong advocation for Yoga practices.
Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead. You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat. The tension that you experience in the body after doing the Naukasana will be eased with a good back stretch in this Ushtrasana. There is no doubt that practicing the above yoga poses everyday for a minimum of 5 to 6 days a week will help you to see a visible difference in your waistline within a few weeks.A  So, start practicing these yoga postures from today and easily shed off the excess fat baggage that you are carrying around your abdomen area. Yoga is the finest option to reduce abdominal fat, in condition you do not want to sweat too much in exercising.
This is a great way to get some stomach exercise that you truly required to burn excess fat in your body.
Now stiffen your marrow as you tense up your abdomen and start lifting your shoulders, waist up.
This time take a deep breath and as you do lift both your upper and lower body from the two ends up as you balance yourself on your abdomen. Start by lying down on your back and as you do so fold your knees and bring them towards your abdomen. Now instead of tilting back, this time twist your upper bodt to one side possibly to the max. This time your body extremes, the neck and the toes remain on the ground as you create a plank with your body.
Proper diet, combined with a good fitness routine, can definitely help you reduce belly fat to a large extent. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits. 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.
As you exhale, instead of lowering your head, turn it to the left such that your eyes focus on your left hip. Yoga started, as far as we know, as part of India's philosophical system, but not everyone practiced yoga, and it has never been a religion. And they are no fool in doing so as they are well aware of yoga's efficacy in holistic health improvement.Yoga, and the benefit of yoga, is generically defined as Hindu a discipline that helps unite the body and mind. One of the means of honoring the sun is through the dynamic asana sequence Surya NamaskarIn this modern age, much has been learned about the benefit of yoga. Yes, it seems to be sleeping whereas, the unconscious mind is still functioning at much deep level. Now, inhale the air and meanwhile you have to make your head move backwards to the fullest until you feel the stretching.
Now move your one hand extending upwards and the other hand downwards touching your extended foot. It is best to start your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice.A  You will be able to control your body and mind in a better way when you start to practice the asanas apart from being able to reduce the fat deposits in the belly.
The deep breathing helps in bringing a good level of oxygen to the body and helps in detoxification and burning of fat deposits in the body.
Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.
The steps are as said above and the difference is that you have to stretch one leg at a time. Wrong lifestyle, excess in junk, short of exercises, also above all randomly high stress levels –all these give increase to a flabby belly. You can use your palms and elbow as a support as you tilt your head creating a slight dent on your marrow.
Your arms at the back of you can now use the legs as a grip to create a tug as you perfect the balance. With your lower bank crunched, now try lifting your head, bringing the chin as close to your knee as possible. The shoulder takes a little pressure as you lift your body whilst keeping your toes glued to the ground. Aimed at achieving a state of perfect spiritual insight and tranquility, it is practiced in the West most commonly as physical exercise practiced as part of the discipline. Yoga practitioners achieve greater mobility, longer life, and internal happiness through their practice of the art. Then bring your elbows together at your back making your upper arms parallel to each other. While moving your head you should also make your legs move upwards such that it touches or about to touch your head. While moving your one hand upwards you have to inhale and exhale while coming in rest position. People with belly fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc. It has been found that yoga asanas targeting the core or abdominal area are more effective in removing belly fat than the crunches.
The bends also helps in improving the digestive power and strengthening the abdominal muscles.A  They get maximum benefit from this yoga asana and practice it daily in the morning facing the sun.
Thus, Yoga not only aid in decreases the belly fat, but also permit you to manage your body plus mind like never prior to thus, awkward the risks linked with a wider belly.
Your abdomen by now should be tensed and knotted creating a pressure that burns the existing fat. This yoga is a step to reduce anxiety as well as tension, even the symptoms of anxiety such as headache, sweating, palpitations, abdominal pain and many more.
Having belly fat will affect the overall appearance of the person and this may affect the self-confidence of the person. Now use your elbows to support your body as you lift your hips up in the air resting the whole weight on your shoulder and upper body. It is also recommended to the war soldiers to free them from the mental as well as physical stress thereby, providing them peace and relaxing them.
Whether you want to reduce belly fat for health reasons or for achieving a better looking body, you can opt for the various yoga asanas to reduce belly fat.A  Here are some of the top yoga asanas to achieve flat looking belly. Then exhale out and hinge in forward direction at your thighs top bringing your finger tips to the floor under your shoulders. Now exhale and without losing your trunk’s length bring your fingertips back in the line with your toes. Now inhale as well as press heels of your hands down towards the floor and then re-extend outwards with the trunk. Now hold your breath for few minutes in the very position and then repeat the postures in a reverse order.




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Comments to «Yoga asanas to reduce belly fat»

  1. Pantera writes:
    Been in a position to do this, and time moving, has a sensation of panic to be bored and nonetheless from my viewpoint, studying.
  2. LestaD writes:
    Pair even produced an illustrated guide.
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