Powerful Yoga Asanas To Reduce Belly Fat

Yoga asanas help tremendously when it comes to reducing belly fat. Belly fat is a first sign of having an unhealthy body and lifestyle. Unfortunately, getting rid of this fat isn’t as easy as it is to put on. Nonetheless, it is possible with proper diet combined with a good fitness routine. Yoga is the simplest and most powerful fitness routine. The best thing about practicing yoga is that you not only lose fat but have a healthier body and peaceful mind as well. Yoga practice not only strengthens your muscles, but also loosens and stretches them, increases joint and muscle flexibility, and improves your posture. Find out what are these powerful yoga asanas to reduce belly fat.

Powerful yoga asanas to reduce belly fat:

Asana #1 Surya Namaskar

HealthEnlight Your Daily Health Guide

Surya Namaskar consists of 12 powerful yoga asanas that gives you perfect cardiovasuclar workout . It streches your body and deep breathing during performing these asanas helps in detoxification. All these postures are the best way to keep fit and have a calm mind.

The picture depicts how these asanas are performed. These 12 asanas make one set of surya namaskar. To complete the second half of the set you have repeat the first half postures. Perform each set with alternate leg movement.

Learn how to do surya namaskar

 

 

Asana #2: Dhanurasana (Bow Pose)

HealthEnlight Your Daily Health Guide

  • Lie on your belly

  • Bend knees, holding your ankles

  • With deep inhalation, try to lift your knees higher, until only your abdomen touches the ground and body weight is supported with your abdomen

  • Look up and hold for 15 to 30 seconds. Repeat thrice

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Asana #3: Marjariasana (Cat Pose)

HealthEnlight Your Daily Health Guide

  • Your body should be parallel to the floor in such a way that it rests on knees and palms

  • With a slight space in between the knees, place it beneath your hips and palms should go under your shoulders facing the floor. Keep your head straight

  • With a deep breath in, curl your toes under, push your back down, drop the belly and look up to the ceiling. The movement in the spine should start from your tailbone, so the neck is the last part to move
  • Hold the posture for about 15 to 30 seconds
  • Exhale, rest the tops of the feet on the floor, round the spine, arching your back upwards. Drop your head in between your hands.
  • Hold the posture for about 15 to 30 seconds and repeat thrice

Image courtesy of stockvault at Freepik

 

Asana #4: Naukasana (Boat Pose)

HealthEnlight Your Daily Health Guide

  • Sit on your mat with legs out in front of you

  •  lift your legs and upper body until they form a v-shape

  • Beginners may bend the knees if need be. Hold for 30 seconds and repeat thrice.

  • You may hold your legs to the position

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Asana #5: Setubandhasana (Bridge Pose)

HealthEnlight Your Daily Health Guide

  • Lie on your back with hands on either side of the body, breathing normally

  • Bend your knees and space out your legs slightly.
  • Hold your ankles. On inhaling, slowly try to lift your chest, abdomen and hips off the floor, head firm on the ground gazing the ceiling. Hold for 15 to 30 seconds

  • On exhaling, slowly bring your chest, abdomen, hips on to the floor and relax. Repeat thrice

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Asana #6:Kumbhakasana ( Plank Pose)

HealthEnlight Your Daily Health Guide

  • Place your knees beneath your hips and palms should go under your shoulders facing the floor

  • Step the feet back one at a time, tuck your toes in, extending legs behind you

  • Inhale and look slightly ahead of your palms so that your neck is aligned with spine

  • Your body should form a straight line from heels to the head. Hold your abdominal muscels in

  • You hands should be flaton the ground and fingers spread

  • Hold this pose for 15 – 30 seconds or longer

  • On exhalation, release the pose by dropping the knees to the floor
  • Repeat this for at least 5 times

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Asana #7: Bhujangasana (Cobra Pose)

HealthEnlight Your Daily Health Guide

  • Lie down on your belly with legs stretched
  • Bring your palms underneath your shoulder
  • Chin on the floor and all the toes touching the floor
  • Then, on inhalation slowly raise your chest up bending backwards as much as possible and head off the floor, gazing the ceiling
  • Hold this pose for 15 – 30 secs while breathing normally
  • On exhalation slowly bring your entire body down to the prone position
  • Repeat this for at least 5 times with relaxation for 15 seconds

Image courtesy all-sillhouettes.com and vectorlady.com

 

 

Asana #8: Uttanpadasana (Raised Foot Pose)

HealthEnlight Your Daily Health Guide

    • Lie down on your back with both hands on either side of your body
    • keep your knees straight and your feet together
    • Inhale and lift your right leg up straight to 90 degrees. Bring it down again and then do the same your left leg on exhalation
    • With inhalation then lift both legs very slowly straight up in the air, bring them up to 90 degrees
    • Hold them up for 30 seconds or longer
    • Bring them back down to the floor slowly and with exhalation. Repeat this 5 to 10 times.

 

Asana #9:Ushtrasana (Camel Pose)

HealthEnlight Your Daily Health Guide

  • Sit on your knees in such a way that your whole boody weight is supported by your knees
    • Heels should be perpendicular to the ground, spaced out
      • With a deep inhale and exhale, arch your back. Bring your hands behind your body and try to hold your ankles, one by one
        • Push your head behind and stretch backwards until you experience a stretch in your abdomen.
        • Hold the posture for 20 to 30 seconds or more if possible, breathing normally.
        • Exhale and slowly relax
        • Repeat thrice

Designed by Freepik

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