Five Easy Yoga Poses To Lose Belly Fat

Yoga poses can be beneficial to your routine if you’re trying to reduce belly fat. They improve your metabolism, burn calories, increase muscle flexibility, and assist in targeting belly fat. Age, heredity, an unhealthy lifestyle, poor eating habits, irregular exercise, and stress are all contributing factors to belly fat.

Sagging, bad posture and lower back pain are also caused by diminished abdominal strength and structure. You can lose belly fat by doing yoga and eating a balanced diet. All you have to do is follow the schedule and practice the yoga poses regularly. Numerous yoga poses can help you lose weight, particularly if you’re trying to lose belly fat.

 

Yoga therapist Brandt Passalacqua states, “Your body, your current fitness level and exercise routine, as well as the frequency, duration, and poses in your yoga practice, will all influence how long it takes to reduce belly fat with yoga.” Frequently, it will take several weeks to many months to observe any noticeable effects.

“There are several factors that go into weight loss, which can vary from person to person,” he continues. 20 minutes of yoga per day could eventually affect your weight if you are not currently exercising at all.

According to a survey, the percentage of people who are obese rose to 74.7% for women and 38.0% for men between 2015 and 2016. Additionally, it

1. Bend Forward While Seated (Pachimimottanasana)

 

One of the fundamental poses in Hatha yoga, Paschimottanasana helps activate the core of your solar plexus. The forward bend not only tones the stomach but also provides an excellent degree of flexibility to the hamstrings, thighs, and hips. Additionally, it is perfect for people who are prone to intestinal issues.

How to Perform Sukahasana or Padmasana: Sit on the floor.

Stretch your legs out in front of you while maintaining an upright spine. Point your feet toward the ceiling.

Extend your hands above your head while keeping your elbows straight and taking a deep breath. Your hands should lead your sight. Extend your back as far as possible.

Breathe out, lean forward, put your hands down, and attempt to touch your toes. Place your head on your knees. As a starting point, novices can try touching their ankles or only their thighs or shins.

 

Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings.

Keeping the breath even, try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.

Exhaling, bring your body upward, releasing your toes from your fingers to come back to the Sukhasana or Padmasana pose.

Variations

Those who are new to the pose can try Ardha Paschimottanasana. The process is the same as outlined above. The only variation is that you have to stretch out only one leg at a time.

Benefits

Relieves stress

Udyankriya’s mannerisms are learned here.

Balances menstrual cycles

Caution

People who have spinal disc disorders or had abdominal surgery recently must not perform this pose. Even individuals with asthma and diarrhea must stay away from this pose.

2. Pavanamuktasana (Wind Relieving Pose)

Pavanamuktasana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute may help in triggering the burning of fat in the region.

How to Carry Out

Place your arms beside your body and your feet outstretched, heels touching, in a supine position (face up).

Make a knee bend.

Inhale deeply, and as you release the breath, slowly raise your bowed knees to your chest, pressing down on your abdomen with your thighs. By putting your hands together underneath the thighs, you can securely hold the knees in position.

Take another breath, then raise your head so that your chin touches your knees as you exhale.

While inhaling deeply, hold the position for 60 to 90 seconds.

Exhale slowly, and release your knees while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.

Relax in Shavasana.

Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.

3.The Sun Salutation, Surya Namaskar.

Surya Namaskar is a series of twelve yoga poses, all of which have significant effects on the body as a whole. Stretches are made possible by the forward and backward bends, and deep breathing exercises may aid in detoxifying. To get the most out of Surya Namaskar, perform it every morning while facing the sun.

How to Carry Out

Extend your chest and let your shoulders drop while you stand with both feet together.

Raise both arms from the sides as you take a breath. Additionally, maintain the prayer stance by bringing your arms to your chest as you exhale.

Take a breath, lift your hands, and gently extend your back.

Breathe out, lean forward, and attempt to bring your forehead to your knees.

Move into a downward dog position.

From Adhomukha (downward dog), coming on the tips of the toes, move forward in an Ashtanga Namaskar (a form of Chaturangadandasana), where the hips are slightly elevated and take the entire torso in one plane down towards the floor.

Inhale, stretch forward and bend backward into Urdhvamukha, or upward-facing dog.

Keeping your hands fixed on the floor, move the torso into a downward dog.

As you inhale, bring your right leg forward, in between your elbows, and stretch upwards.

Bring your left leg forward and inhale deeply.

Stretch back from the waist.

Return to the initial position.

Here Is The Video – Surya Namaskar

Benefits

From head to toe, all parts of the body and the internal organs are benefited by this pose. Regularly practicing Surya Namaskar keeps you healthy and energized.

Anita, a YouTuber, shared her experience of doing Surya Namaskar for 30 days. She explained, “Does Surya Namaskar aid in weight loss and tummy reduction? Yes, it does (i).” She then continues that she weighed 64 kg before this challenge and says, “I ended up losing 3 inches on the waist, 4 inches on the hips, and 6kg in total.” She also mentioned gaining some muscles.

Caution

Women must not perform Surya Namaskar during menstruation. Pregnant women must check with their doctor before performing this asana.

People with spinal problems, high blood pressure, and cardiovascular diseases must not perform this pose.

 

disorders must refrain from performing this pose.

4. Tadasana (Mountain Pose)

Tadasana is an ideal warm-up pose. It improves blood circulation and activates the core and other peripheral areas, thereby preparing your body for the other poses in store.

How To Do

Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Keep the spine erect with hands on both sides and palms facing your body.

Stretch your hands to the front and bring the palms close to each other.

Inhaling deeply, stretch your spine. Raising your folded hands above your head, stretch as much as you can.

Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling.

Breathe normally and hold the pose for 20 to 30 seconds.

Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.

Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt the next repetition. The picture given above is a variation for beginners.

Variations

The mountain pose has variations in terms of positioning the arms. You can stretch your arms upward, parallel to each other, and perpendicular to the floor.

Benefits

Firms the abdomen and buttocks

Strengthens thighs, knees, and ankles

Relieves sciatica (pain that affects the back, hips, and the outer side of the legs)

Caution

People with low blood pressure, insomnia, and headaches can perform the basic asana and not look up or go in for variations of this posture.

 

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