Top Yoga Asanas to Reduce Belly Fat Fast

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Yoga Asanas

“Yoga is the journey of the self, through the self, to the self.” – The Bhagavad Gita. A body activity, an exercise or a set of postures, there are various meanings to the word yoga or yoga asanas, but what exactly is it? Stay tuned to learn more about the top 12 yoga asanas to reduce belly fat fast.

Yoga for belly fat reduction

A bulging belly can be a hit on your confidence and self-esteem, not only that it also proves to be a host for various health problems like heart health issues, various cancers, diabetes, and stress. With the right diet and yoga, you can reduce your belly fat substantially and get on that healthy track of life.

  • The asanas are:-
  • Tadasana
  • Udharva Hastasana
  • Uttanasana
  • Adho mukha svanasana
  • Urdhva Mukha svanasana
  • Chaturanga bandana

Tadasana (mountain pose) | Yoga Asanas

Importance:

  • It helps in the correction of posture and tones of the physique.
  • Keeps the spine health in check and maintains the strength of ankles, thighs, and joints.
  • It improves your balance and focus.
  • It rectifies the alignment of your body.

Method:

  • Stand straight with legs and feet joined together.
  • heat-up the joints of your knees, by bending them a little and then straightening them up.
  • Take a deep breath and lift your hands gently above your head and intertwine your fingers, right above your head.
  • Lift your body on your toes and feel a wave of energy rising in your body through your ankles.
  • Hold it for a few seconds and then gently put your hands back to the sides of your body.
  • Duration: 10 seconds
  • Repeat 5-10 times.

2. Paschimottanasna (seated forward bend) | Yoga Asanas

Importance:

  • This asana provides an intense dorsal stretch and helps in toning the muscles of thighs, calves, and stomach. It strengthens the core.

Method:

  • Sit on a mat with our legs spread straight in front of you. The feet should be close together. heat-up by shifting the body weight from one buttock to another and then sit back straight again.
  • Take a deep breath and raise your arms above your head and bend forward while exhaling.
  • Stretch your arms and let them reach as far as they can, ideally till the toes.
  • The head should be bent downwards towards your knees, now inhale and lift your head up to give a stretch to your spine, hold for a few seconds and then exhale while bringing the head back.
  • Repeat this a couple of times and then inhale and come back t the starting position.
  • Duration:30-60 seconds

3. Naukasana (boat pose) | Yoga Asanas

Mportance:

  • Improves balance and posture. Enhances focus and concentration.

Method:

  • Lie flat on a mat, with feet together and hands on your sides.
  • Lift your upper body and legs in a way that all your weight gets centered on your buttocks. The hands should be pointing straight in the air.
  • Inhale while starting and exhale while you come back to the initial position.
  • Duration: 10 seconds, 3-4 reps

4. Pavanamuktasana (gas-relieving pose) | Yoga Asanas

Importance:

  • Improves digestion
  • Strengthens core muscles

Method:

  • Lie flat on a mat with feet together and arms on the side.
  • Inhale and bring your knees towards your chest.
  • Bend your face a little so that your chin touches the bottom of your neck.
  • Hold for a while or move your body in a cradling position, to and fro or side to side.
  • Then gently come back to your initial position.
  • Duration: half to one minute

5. Adho mukha svanasana (downward dog pose) | Yoga Asanas

Importance:

  • Strengthens legs, arms, and back.
  • Tones belly muscles.
  • Provides stretch to shoulders, calves, thighs, hands, and back.

Method:

  • Balance your body on all four of your limbs in a way that you resemble a table, inhale and lift up your hip while straightening your arms. Your hands should align with your shoulders and your feet with your hips.
  • While holding the position, gently rotate your head from shoulder to shoulder and then exhale and get back to the starting position.
  • Duration: one to two minutes

6. Utkatasana (chair pose) | Yoga Asanas

Importance:

  • It provides a good stretch to hip, shoulder and spine muscles.
  • Tones thighs and strengthens ankles and knees.
  • Improves body balance and mental well being.
  • It helps in maintaining a healthy heart and abdominal health.

Method:

  • Stand straight on a mat with legs spread apart a little. Clasp your hands and raise them straight in front of you. Inhale and bend your knees in a way that your hips are slightly above your knees as if you are sitting on a chair.
  • Hold the position, as long as you comfortably can and then gently stand straight again.
  • Duration: half to one minute

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