A mistaken way of life, unfortunate dietary patterns, absence of activity, and high feelings of anxiety – these offer ascent to a fat stomach. The absence of stomach strength as a rule shows itself as low back torment and can make the instinctive organs hang and achieve ailments of a pelvic locale.
Appropriate eating regimen, joined with a decent wellness schedule, can assist you with lessening midsection fat to an enormous degree.
Generally searched out of the different asanas are the ones that help to tone and straighten your stomach, obviously! Since who doesn’t need a conditioned stomach that at last tasks your great wellbeing?
Since yoga attempts to work profoundly on the center and the whole body with each asana, the postures referenced beneath are a couple of the simpler ones, particularly for novices. These will help take out a few stomach-related issues like clogging, acid reflux and swelling alongside fortifying the mid-region.
Yoga plays an important part in switching on the abdominals and their subsets, allowing one to recoup while keeping ailments like acid reflux at bay.
Here we at healthandfista shares with you 6 best and useful Yoga Asanas To Reduce Belly Fat:
- Tadasana (Mountain Pose)
- Surya Namaskar (Sun Salutation)
- Naukasana (Boat Pose)
- Padahastasana (Standing Forward Bend)
- Ustrasana (Camel Pose)
- Dhanurasana (Bow Pose)
1. Tadasana (Mountain Pose)
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Tadasana is a perfect warm-up pose. It improves blood circulation and activates the core and other peripheral areas , thereby ensuring that your body is prepared for the opposite poses future .
How To Do
- Stand together with your feet flat, heels slightly opened up , and therefore the big toes of your feet in touch with one another . Keep the spine erect with hands on each side and palms facing your body.
- Stretch your hands to the front and convey the palms on the brink of one another .
- Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch the maximum amount as you’ll .
- Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you can’t stand on your toes, you’ll keep your feet flat on the bottom , 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 convey your feet back to the ground .
- Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt subsequent repetition. the image given above may be a variation for beginners.
Here is that the Video – Tadasana / Mountain Pose
Benefits
- Improves your posture
- Firms the abdomen and buttocks
- Strengthens thighs, knees, and ankles
- Relieves sciatica (pain that affects the rear , hips, and therefore the outer side of the legs)
Caution
People with low vital sign , insomnia, and headache can perform the essential asana and not search or enter for variations of this posture.
2. Surya Namaskar (Sun Salutation)
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Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits.
How To Do
- Stand with both your feet together, expand your chest, and relax your shoulders.
- As you inhale, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
- Inhale, raise your hands, and stretch backwards, slightly.
- Exhale, bend forward, and try to touch your forehead to the knees.
- Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
- Move into 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 backwards into Urdhvamukha,or upward facing dog.
- Keeping your hands fixed on the floor, move the torso into 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 benefitted by this pose. Regularly practicing Surya Namaskar keeps you healthy and energized.
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, cardiovascular diseases must not perform this pose.
3. Padahastasana (Standing Forward Bend)
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This forward fold is basically good for the guts and relieves issues like anxiety and is sweet for getting the guts rate bogged down . The abdominals become soft and relaxed, allowing the stomach to try to to its work, appropriately addressing major or minor abdominal issues.
How To Do
- Stand in the Tadasana pose, together with your hands on either side of the body while your feet rest together, with the heels touching one another .
- Keep your spine erect.
- Inhaling deeply, lift your hand upwards.
- As you exhale, bend forward such your body is parallel to the ground .
- Inhale, then exhale, and bend forward completely, together with your body falling faraway from the hips.
- Try to touch the ground , with palms straight on the ground , and without bending your knees. Beginners can try touching the toes or simply the ankles to start out with, working your thanks to the ground
- Inhale while arising into Tadasana. it’s good to remain during this asana for slightly longer durations as per individual capabilities and wish .
- Here is that the Video – Padahastasana / Standing Forward Bend
- Variations
- Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or just holding your ankles or shins.
Benefits
- Improves digestion, as your abdominal muscles are toned
- Strengthens the wrist joints
- Relieves mental and physical exhaustion
Caution
Before performing Padahastasana, you would like to master Uttanasana, which may be a less challenging forward-bending pose. Also, people with spinal disc disorders must refrain from performing this pose.
4. Naukasana (Boat Pose)
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This is one among the foremost wanted yoga postures which will guarantee you a flatter belly with regular practice. While holding the posture for quite a moment helps in contracting the abdominal muscles, the posture, when wiped out a boat-like movement, helps in toning your abs.
How To Do
- Lie down on the yoga mat within the supine position, legs stretched , toes facing the ceiling, and palms resting on either side of your body facing the bottom .
- Inhale deeply. As you exhale, lift your body (the head, chest, and legs) from the bottom .
- Stretch out your arms in order that they form a parallel line together with your legs.
- Your fingers should be within the same line because the toes. Gaze towards the toes.
- As you hold the position, you ought to feel the abdominal muscles contracting.
- Breathing normally, hold the posture for 30 to 60 seconds to start out with.
- Inhale, then exhaling deeply, slowly relax and are available back to the supine position.
- Repeat this asana five times to start with, working up to 30 times gradually. Relax for 15 seconds after each repetition.
Variations
You can also perform Naukasana together with your fists closed as if you’re holding the oars of a ship .
Benefits
- Strengthens the abdominal muscles and helps remove belly fat
- Improves the health of digestive organs
- Strengthens arms, thighs, and shoulders
Caution
People affected by vital sign issues, heart problems, diarrhea, headache, and insomnia must refrain from performing this pose. Also, pregnant and menstruating women must not practice this pose.
5. Ustrasana (Camel Pose)
Photo : shutterstock
This is normally done to counter the Naukasana pose. The backward stretch that you simply experience as you touch your ankles during this pose helps in toning the abdominal muscles. the strain experienced by your belly muscles during Naukasana will now be released, and at an equivalent time, you’ll also enjoy an honest stretch.
How To Do
- Sit in Vajrasana.
- Slowly, lift your body from your knees such you’re now sitting together with your whole weight supported by your knees.
- Your heels should make a perpendicular line with the bottom .
- Exhale deeply, and arch your back. Bring your hands behind your body, and check out to carry your ankles, one by one.
- Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
- Hold the posture for 20 to 30 seconds to start with, working your thanks to 60 seconds, breathing normally.
- Exhale and slowly relax.
- Come back to Vajrasana.
- Repeat this asana five times to start with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
Variations
After you’ve got attained the Ustrasana pose, rather than returning to Vajrasana, slowly drop your head back and stay that way. make sure you practice this variation only after you’ve got mastered the first Ustrasana pose.
Benefits
- Strengthens the rear muscles
- Can improve posture
- Treats fatigue, menstrual discomfort, and mild back pain
Caution
People who suffer from heart-related ailments, lower back or neck injury and the high vital signs must not perform this pose. Individuals who have migraines and insomnia must also refrain from performing this pose.
6. Dhanurasana (Bow Pose)
Image: shutterstock
This pose does an exquisite job of toning your tummy. alongside offering an honest stretch to your abdomen, back, thighs, arms, also as the chest, this pose also helps in improving your posture.
How To Do
- Lie down within the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the ground .
- Exhaling deeply, bend your knees upwards.
- Lift your head and bend backward.
- Bring your hands backward and check out holding your ankles together with your hands.
- Support your weight together with your abdomen. Inhaling deeply, attempt to lift your knees higher.
- Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture.
- Exhale and slowly relax, stretching out your body.
- Repeat this asana 10 times to start with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
Here is that the Video – Dhanurasana / Bow Pose
Variations
The variation is named Parsva Dhanurasana. After you’ve attained the Dhanurasana pose, dip your right shoulder towards the ground , and roll over to your right side. Stay that way for about 20 seconds, before rolling back to the initial position. Repeat an equivalent on your left side.
If you’re a beginner, rolling to a side might initially be difficult. In such a case, you’ll practice rolling to the side without holding your ankles. Parsva Dhanurasana massages your abdominal organs.
Benefits
- Improves posture
- Stretches the rear muscles and makes them strong
- Stimulates the neck and abdomen
Caution
People affected by high vital sign , hernia, and lower back or neck injury must refrain from performing this pose. Pregnant women or women in their cycle must not perform this pose.
Also read : 7 Science-Based Benefits of Meditation
