People from all around the world have started waking up to the wonders of practicing yoga. One of the biggest yoga myths people believe is that the scope of yoga is only limited to deep meditation and breathing exercises. While it is one of the aspects of yoga, the other benefits of yoga include increased strength and greater flexibility. Besides, practicing yoga can also help you burn calories. If you have been struggling to lose fat around your abdomen, you can try practicing yoga for belly fat reduction. It is a great way to reach your weight goals and take a step towards a healthier lifestyle. The key is to do the right poses, the right way, and you will start to see real progress over time.
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Yoga Asanas For Belly Fat Reduction
There are numerous different yoga poses that yield different results, meaning not all poses you find on the internet can help you reduce belly fat or lose weight. All you need to know are these 10 easy-to-do yoga asanas for belly fat reduction, and you are good to go! We have also included videos for every asana so that you can learn the proper way to ace every pose.
Uttanpadasana
Let’s start off with something simple, shall we? Uttanpadasana, or raised foot pose as it’s generally known, is a simple yoga asana for belly fat reduction. It helps strengthen your abdominal muscles, thighs and the lower back.
Steps:
- Lie down straight on your back with your feet together.
- Lay your palms facing downwards towards the floor, with no bend in your elbows.
- Breathe in slowly and lift your legs upwards so that they are almost perpendicular to the floor.
- Hold the pose for approximately 30 seconds while breathing normally.
- Now, exhale and gently lower the legs back to the supine position. Relax and breathe normally.
Pavanamuktasana
Pavanmuktasana is an asana that you will find in most ‘yoga for beginners’ programs. Apart from being easy to perform, this asana offers multiple benefits. This pose can greatly help people suffering from gastric problems and works to help burn the fat accumulated around your waist. Go ahead and give this simple yoga asana for belly fat reduction a try.
Steps:
- Lie flat on your back with your arms resting on your sides.
- Inhale and bend your knees while doing so such that your heels are flat on the floor.
- Breathe in, and as you exhale, lift your knees and pull them towards your chest.
- When your thighs are parallel to your abdomen, raise your chin towards your knees, exhaling when you do so.
- Hold the pose for about a minute and return to the initial position.
- Perform 5-7 repetitions with 20-25 seconds between each cycle.
Ustrasana
Also referred to as the Camel pose, it is one of the best yoga poses for belly fat trimming. Ustrasana works by creating tension in your abdominal muscles and stretching them out. The stretches will help carve out a better muscle definition while also burning fat deposits.
Steps:
- Start by kneeling on the floor, such that your thighs are perpendicular to the floor.
- Begin arching your back backward whilst exhaling and have your hands touch your ankles.
- Once your backward movement is complete, start raising your head up until it’s parallel with the ceiling.
- Try to hold the pose for 45-60 seconds and perform 5 repetitions.
Paschimottanasana
Pronouncing this yoga belly fat exercise may be a mouthful, but doing it is actually really easy. Not only is it a great stretching exercise, it is also very helpful in getting your belly in shape.
Steps:
- Sit on the floor with your legs stretched out and knees taught.
- Keeping your back straight, inhale while raising your hands over your head.
- Stretch your arms forward while bending down and exhaling as you do so.
- Try to touch your toes and rest your head on your knees while doing so.
- Breathe normally while holding the pose for around 30 seconds.
- Return to your sitting position and lower your arms.
Kapalbhati
Kapalbhati is one of the yoga asanas for belly fat reduction that also doubles as a great aerobic exercise. This pose helps you lose weight not just by burning your belly fat, but by also improving your overall digestive health.
Steps:
- Sit with your legs crossed, keeping your back straight.
- Rest your palms on your knees in such a way that they face upwards.
- Close your eyes and start by taking a deep breath.
- Compress your stomach, such that all the air is released from your diaphragm.
- Exhale in several short forceful breaths.
- Repeat the breathing cycle again.
Marjariasana
Marjariasana helps facilitate fat burning by contracting the muscles of your tummy. It also contributes towards better agility and increased flexibility.
Steps:
- Start by getting on all fours such that your toes grip the floor and your palms flush to the floor supporting your torso.
- Inhale while you push your back down such that it forms a U-shaped bowl. Lift your head and stretch it forward.
- Hold the pose for 10-20 seconds while also holding your breath in.
- Start exhaling and lowering your head. However, this time push your back upwards forming an upside-down U-shape.
- Hold this pose for 10-20 seconds while breathing in deeply.
- Exhale and start returning back to your initial position.
- Perform 10 repetitions.
Utkatasana
Utkatasana is among the most effective yoga poses for belly fat trimming. It does so by increasing your metabolic rate which will help you digest better, consequently leading to lesser fat being deposited. It also works on improving your blood circulation and strengthening muscle groups in your hips and thighs.
Steps:
- Stand upright with your legs spaced apart slightly.
- Raise your arms vertically above and have your palms facing each other. Try to keep your arms as close to your ears as you can.
- Start exhaling, pushing your buttocks out, and slowly bending your knees as if you were sitting on a chair.
- Breathe normally and hold the pose until 5 cycles of inhalation and exhalation have been completed.
- Once done, start returning to your starting position slowly.
- With practice, you will be able to bend your knees more and hold the pose for longer.
Naukasana
Naukasana is also commonly referred to as the boat pose, because it has your body arching in the shape of a boat. The asana works on your core strength and also tones the muscles around your abdomen. The physical strain of this pose aids in burning your belly fat.
Steps:
- Lie down flat on your yoga mat with your feet together.
- As you exhale, lift your chest and feet off the ground, and stretch your arms towards your feet. Make sure that your eyes, toes and fingers are in one line.
- Hold the pose for 15-20 seconds and then go back to the initial position slowly.
Kumbhakasana
This yoga asana for belly fat reduction is very similar to a planking pose. It helps in developing your core strength and achieving a better abdominal muscle definition. Refrain from doing this exercise if you suffer from Carpal Tunnel Syndrome.
Steps:
- Start by kneeling with your toes gripping the floor, face looking downwards, and arms raising you up.
- Palms should be placed directly below the shoulder, flush with the floor.
- Stretch your legs out such that your knees are now straight and your buttocks pop outwards.
- Hold this pose for a minute and return to the resting position.
Bhujangasana
Here’s a yoga pose for belly fat reduction which also helps you work out the muscle groups in your back. Holding this pose for an extended amount of time will get you to break a sweat.
Steps:
- Lie on the floor face down, toes resting on the floor, and legs spaced apart a bit.
- Place your arms to your sides with the palm facing down.
- Pull your arms towards you and place them below your shoulders.
- Start raising the top half of your body, inhaling as you do so.
- Keep rising until your head is facing the ceiling.
- Hold the pose for about 30 seconds.
- Exhale and bring your body back to the resting position.
- Perform 5 repetitions with 15-second intervals.
Avoid practising these yoga asanas for belly fat reduction if you have hypertension. In case of any ailment or injury, it’s always best to check with your doctor or yoga instructor so they can make sure the yoga asanas or poses are safe for you.
Also Read
Yoga Poses To Lose Weight: From Surya Namaskar to Naukasana, here are some yoga poses that are best suited for those of you who are hoping to lose some weight.
Featured Image: Malaika Arora on Instagram