Yoga offers you a solution for shedding belly fat. Yoga exercises not only help in dissolving the belly fat, but also help in reducing stress which is the main factor behind the accumulation of abdominal fat. If you know the exact yoga postures and the right steps to perform them, then yoga can do wonders for a flabby tummy.
Bhujangasana (Cobra pose)
Bhujangasana is considered one of the most basic yoga exercises. It’s an excellent way of reducing belly fat and can be easily performed by anybody. The cobra pose proves to be beneficial if it is performed with other yoga postures. You need 2 minutes to carry out this asana.
Steps
- Lie flat on the floor on your stomach and with your forehead touching the floor.
- Place your palms under the shoulders. Slowly inhale, lift your chest and head upwards forming an arch with your back. You can stretch the body as much as you feel comfortable with, keeping your navel on the floor.
- Exhale while slowly bringing back the body to its earlier position. Relax and repeat the asana 4 or 5 times.
Benefits
Bhujangasana is an ideal exercise for strengthening the core, thereby reducing belly fat. It repairs menstrual irregularities and relieves constipation gas and backaches. It also benefits your body by toning the ovaries, liver and uterus.
Precaution
Pregnant women are restricted from performing this asana. People suffering from hernia, hyperthyroid, peptic ulcer and stiff or injured back should not perform this pose.
Balasana (Child’s pose)
Bala is a word derived from the Sanskrit language and means child. Balasana is also a simple yoga asana for the stomach which can be performed by beginners. Here the performer curls up to a position similar to that of a child. You can perform this asana in less than a minute.
Steps
- Sit on your heels in a kneeling down position. Bring your arms to the sides.
- Slowly inhale and exhale as you bend forward in such a way that the chest meets the thighs.
- Place your arms on the back and touch the floor with your forehead. If you are a beginner, you can take the help of a pillow to rest your forehead.
- Remain in the same position for a minute, so that you feel relaxed. Then change back to the earlier position.
Benefits
Apart from strengthening the abdominal muscles, Balasana improves circulation and reduce stress which are the main factors responsible for accumulating belly fat. You can also strengthen your lower back, arms, shoulders and spine through this asana.
Precautions
Pregnant women and people with knee injuries are advised against performing balasana. If practiced in the wrong manner, it may intensify the symptoms of the latter.
Marjariasana (Cat cow pose)
Marjarsana can be easily practiced by any one. It is safe even for pregnant women. To avail the best results, you need to keep breathing throughout this exercise. This asana can be tried out in a couple of seconds.
Steps
- Start on your hands and knees. Position your hands under the shoulders. Knees should be parallel to the hips. Hold your back and neck straight, parallel to the floor.
- Slowly inhale and curl the toes, drop the tummy and shift your sight towards the ceiling. The spinal movement should begin with the tail bone and terminate with the neck.
- Exhale and release the movement.
- You need to perform the same steps for five breaths before returning to the starting posture.
Benefits
Cat cow pose massages the internal organs and tones the abdominal muscles thereby improving the flexibility of the spine. It also makes you feel relaxed.
Jathara parivarthasana (Reclining twist)
It is a wonderful twisting exercise. People with excess belly fat can also try the reclining twist. It takes a minute to perform this asana for each side of the body.
Steps
- Lie flat facing the ceiling. Let your feet be pressed against the floor and be shoulder width apart. Bend your knees.
- Place your arms to the sides.
- Raise your right foot and bring it over the left knee.
- Keeping the legs bent, roll your body to the left side with eyes pointing towards the ceiling. If you are doing it right, you will feel a nice stretch in the hips.
- Stay in the pose for 5 breaths and come back to the starting point.
- Repeat the steps on the other side of the body.
Benefits
It releases lower back pain and relaxes the hips and neck muscles. This pose is more beneficial if it is performed at the end of a yoga session. It restores balance to the nervous system.
Dhanurasana
Dhanurasana is derived from the Sanskrit word ‘dhanura’ meaning bow. Here the performer lies on the belly, grasps the feet and lifts the legs into a bow shape. It takes half a minute to perform this asana.
Steps
- Lie on your stomach. Keep your knees bent and grasp your ankles.
- Try pulling your hands, pushing with your legs and knees so that an arch is formed. Note that stomach is the only part touches the ground.
Benefits
It helps in eliminating belly fat. The pose ensures sufficient blood supply to spinal regions thereby increasing its flexibility.
Pavanamukthasana
In this asana, the knees and thighs are pressed against the stomach and the chest, thereby releasing the gas trapped in the large intestine. Therefore, this asana got its name Pavanamukthasana. This posture should be maintained for atleast 1 minute.
Steps
- Lie down on your back.
- Slowly inhale raising both the legs and bending the knees.
- Clasp the folded legs with your hands and draw the knees closer to the chest. At the same time, calves should be pressed against the thighs.
- By bending the neck, raise your head and try fixing the chin between the knees.
- Straighten and slowly exhale and release the posture.
Benefits
The required pressure on the belly releases intestinal gases thereby improving the digestive and excretory functions.
Precaution
People who have undergone a surgery or are suffering from piles should consult a trainer before performing this asana. Pregnant women should avoid this asana.
Pada paschimothasana (Forward bend)
This asana provides every yoga performer with an easy and relaxed pose. The reason of performing this asana is to make your body embrace the position naturally rather than forcing it to do so.
Steps
- Inhale raising both the arms up close to your head.
- Slowly bend forward with your back straight and grasp your feet.
- The perfect posture is when you are able to hold your toes for a while. Remain in the posture for a minute.
- Exhale and slowly come out of the posture.
Benefits
The forward bend does wonders for your back which at the same time massages the inner organs and improves blood circulation. It also reduces abdominal fat.