Best 5 Easy Yoga Poses To Reduce Belly Fat
Yoga Teacher Training

Best 5 Easy Yoga Poses To Reduce Belly Fat

Best 5 Easy Yoga Poses To Reduce Belly Fat

Belly fat is something nearly everybody need to battle at some point in their life. Although you eat a balanced diet and work out daily to get a flat stomach can positively take time, patience and consistency. However, you should not be disheartened because some easy yoga poses will wonder on your belly. You have been an effective form of exercise for over 5000 years. Yoga is seen as an exercise that not only energizes the body but also strengthens the mind and increases the spirituality.

Looking for a flat stomach, but doing abs crunches seems simply boring? Then try yoga poses instead. Doing yoga poses in an appropriate way not only gives you a flat stomach, but it also tones your overall body.

Doing yoga on a daily basis, it goes a long way in improving your overall body shapes and self-confidence. Yoga is one of the best forms ever since it burns fat, stretches, and tones your muscles. Let’s take a look at 5 easy yoga poses that help to reduce belly fat and improve your body shape.

1. Cobra Pose (Bhujang Asana)

This pose can help in strengthening the abs muscles to reduce your belly fat. It will also strengthen the upper body by making a strong and flexible spine. 

To perform this pose:

  1. Lie on your stomach with your legs stretched out and your chin and toes should be touching the floor.
  2. Your palms positioned under your shoulders.
  3. Breathe in slowly and lift your chest upward by straightening your arms.
  4. Hold this pose for 15-30 seconds or as long as you can.
  5. Exhale gradually and take your body back to the original position.
  6. Repeat multiple times with a rest time of 15 seconds in the middle of each posture.

Note: If you are pregnant or having an ulcer, hernia or any back injury, then don’t try to perform this pose.

2. Bow Posture (Dhanurasana)

This pose will help to strengthen your core and tighten your abs to reduce belly fat. It helps to give the entire back a good stretch. Shaking forward and backward in this pose will rejuvenate the digestive system and helps to fight constipation.

To perform this pose:

  1. Lie flat on your stomach with your legs stretched out and your arms beside your body.
  2. Now, gently fold your knees and reach your arms back to your ankles or feet and hold it tightly.
  3. Inhale and lift your head and chest off the ground, then pull your legs back as high as possible.
  4. Try to hold this pose as you concentrate on breathing for 15-30 seconds normally.
  5. Now, exhale gradually and move back to the original position
  6. Repeat something like multiple times with a rest time of 15 seconds in the middle of each pose.

3. Boat Pose (Naukasana)

Boat pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose is one of the best yoga poses which also helps in reducing belly fat. This pose will help to reduce belly fat near the waist while strengthening the abdominal and the muscles in the legs and back.

To perform this pose:

  1. Sit on your mat with your legs straight and stretched out but together, and your arms at your sides.
  2. Press your hands on the floor just behind your hips.
  3. Breathe in and start to lift your legs, keeping them straight.
  4. Stretch your arms, feet, and toes and lift your legs as high as you can without bending your knees.
  5. Raise your arms to reach your toes and make a 45-degree angle with your body.
  6. Remain in this pose and keep breathing for 15-30 seconds.
  7. Release the pose and let your breath out.
  8. Repeat this pose multiple times with a rest time of 15 seconds in the middle of each posture.

4. Board pose (Kumbhakasana)

This yoga pose is one of the most effective to reduce belly fat. It helps to burn belly fat while toning and strengthening the shoulders, arms, back, thighs and butt.

To perform this pose:

  1. Keep your hands and knees underneath your arms and shoulders.
  2. Tuck your toes under and step your feet back and extend your legs behind your body.
  3. Breathe in while looking just ahead of your palms. Your neck and spine should be aligned.
  4. Tighten up your abs muscles and hold.
  5. Your body should form a straight line. Make sure that your hands are level on the ground and your fingers are spread apart.
  6. Hold your position for 15-30 seconds or as long as you can.
  7. Let your breath out and drop to your knees.
  8. Repeat this pose five times with a rest time of at least 15 seconds in the middle of each posture.

Note: If you have high blood pressure or any type of shoulder or back injury, do not attempt this pose.

5. Gas-releasing Posture (Pavanamukthasana)

This pose not only helps in reducing belly fat but also in relieving lower back pain. Pavanamukthasana tones your abs, thighs, and hips muscles as well. It also balances pH levels in the body to improve metabolism and promote stomach health.

To perform this pose:

  1. Lay down on your back with your feet together and arms beside your body.
  2. Breathe in and as you breathe out, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
  3. Breathe in again and as you breathe out, lift your head and chest off the floor and touch your chin to your right knee.
  4. Hold the position there, as you take deep, long breaths in and out. Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you breathe in, loosen the grip.
  5. As you breathe out, come back to the ground and relax.
  6. Repeat this pose with the left leg and then with both the legs together.
  7. You may rock up and down or roll from side to side 3-5 times and then relax.
Vedic Yoga Foundation
<p>Our vision is to transform lives through spreading inspiration, love, joy, connection and optimal health with yoga TTC in Rishikesh, and a vibrant community of learners who wish to live life in a healthy, joy-filled way. We look forward to welcoming you into our community!</p>
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