Certain yoga asanas reduce belly fat like magic. They target the flab in the abdomen area, burn calories, make your muscles more flexible, and improve metabolismi XChemical reactions in the cells that convert food into energy required by the body to perform basic functions. . Belly fat occurs due to age, genetics, an unhealthy lifestyle, poor eating habits, not working out regularly, and stress. In fact, reduced abdominal strength and structure also lead to lower back pain, poor posture, and sagging. Combining a balanced diet with yoga can help you shed belly fat. All you need to do is adhere to the plan and do the yoga poses regularly.
Brandt Passalacqua, a yoga therapist, says, “The amount of time it takes to reduce belly fat with yoga depends on your body, your current fitness level and exercise routine, and the frequency, duration, and poses in your yoga practice. In many cases, it will take anywhere from a few weeks to a few months in order to see results.”
He adds, “There are a number of factors that go into weight loss, which can differ from person to person. If you currently are not exercising at all, then 20 minutes of yoga a day may be enough to make a difference in your weight over time.
Even if you do end up needing to practice yoga more in order to meet your goals, starting with 20 minutes a day can help you build the muscle, flexibility, and endurance you’ll need to do more.”
This article lists out the yoga asanas you need to do to get rid of belly fat. Check them out!
In This Article
Yoga Asanas To Reduce Belly Fat
- Tadasana (Mountain Pose)
- Surya Namaskar (Sun Salutation)
- Padahastasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Bend)
- Pavanamuktasana (Wind Relieving Pose)
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
- Uttanpadasana (Raised Foot Pose)
- Marjariasana (Cow Cat Pose or Cat Pose)
- Bhujangasana (Cobra Pose)
- Shavasana (Corpse Pose)
1. Tadasana (Mountain Pose)
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Tadasana is an ideal warm-up pose. It improves blood circulation and activates the core and other peripheral areas , thereby ensuring that your body is ready 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 up 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.
Here Is The Video – Tadasana / Mountain Pose
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
- Improves your posture
- 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 headache can perform the basic asana and not look up or go in for variations of this posture.
