Best Yoga Poses to Reduce Belly Fat and Weight Loss

Belly fat is that part of the body that nobody wants to live with it. Belly fat is something practically everyone has to fight at some point in their life. We all wish to have flat and toned belly. Although you work out daily and keep a neat and balanced diet; getting a flat stomach will absolutely take some time. But, you shouldn’t be worried and depressed because here are some of the easy yoga poses which will help and work miracles on your belly fat.

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Yoga is the best way to get rid of belly fat and have a toned body. Yoga has been an effective and been practiced form of exercise for over 5,000 years.  When yoga is worked as a full body workout; helps not only to tone and tightens muscles, but also relaxes and calms the mind. But along with yoga one has maintain a neat and junk free diet, also do the other abs workout to get a flat stomach and toned body. Yoga gives best results when practiced daily. Always start slowly and with few sets and increase gradually.

Yoga does not only help to reduce tummy and tone your body it also helps to get fresh and glowing skin along with keep you to look young and healthy.

Read on to know the best Yoga Poses to Reduce Belly Fat and Weight Loss and to get the toned belly you’ve been working for:-

Note :-

  • Before starting any exercise consult your health doctor.
  • Try to avoid the poses which can give back ache if you have back injuries.
  • If your pregnant talk to your Dr. before starting any kind of work out or yoga.
  • Give at least 15 seconds of rest time in between each pose.

1. Wind Easing Posture (Pavanamukthasan):

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The wind easing posture is a great pose for relieve lower back pain and with toning the abs, thighs and hips, strengthening your core. This pose also helps to promote healthy pH levels and improve and increase metabolism and promote stomach health.

How to perform this pose:

  • Just lie flat on your back with your legs overextended out and your arms at your sides.
  • Make sure that your feet should be stretched out with your heels touching each other.
  • Exhale and slowly bend the knees while slowly bringing them toward your chest.
  • Apply slight pressure on the belly using your thighs.
  • Clip your hands beneath your thighs to hold your knees in place.
  • Try to breathe deeply while holding this pose for 60-80 secs.
  • Then slowly exhale while freeing your knees and bring your hands to the sides of your body and relax.
  • Repeat this pose at least 5 times and increase slowly if you feel comfort.

2. Seated Forward Bend (Paschimottanasana):

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This pose inspires the center of your solar plexus. Also acting as a tummy toning pose, the forward bend also offers an excellent level of stretch to the cramps, thighs and hips. It is also perfect for those who have digestive complaints.

How to perform this pose:

  • Sit on the floor in Padmasana pose.
  • Always keep your spine straight (while doing any work out), and keep your legs stretched out to your front. Your feet should point to the ceiling.
  • Inhaling slowly and deeply then stretch your hands above your head without bending your elbows. You should stare at your hands. Stretch your spine to the full.
  • Exhale and slowly bend onward from your thighs. Bring your hands down and try to touch your toes. Your head should touch your knees.
  • After you touch your toes, hold them and try to pull them backward till you experience the stretch on your hamstrings.
  • Inhale and hold your tummy and try to preserve the position for 60 to 80 secs primarily. Slowly, increase the time of holding the position for about 5 mins or more.
  • Exhaling and bring your body upward to its position, releasing your toes from your fingers to come back to the Padmasana pose.
  • Repeat this pose for 5 times to begin with, working up to 15 times or more.

3. Bridge Pose (Setubandhasana):

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This pose works absolutely on your spine and hip joints. This pose has number of benefits comprising aid for stiff muscles; relieve pains, strengthening the hips and spine while also stretching the abdominal muscles to promote useful exercise. This pose also helps to keep your blood pressure under control, adds to relaxing the mind, improves digestion, relieves the symptoms of menopause in women reduces respiratory problems. And also to helps resolve any complaints related with the neck, arms and palms.

How to perform this pose:

  • Lie flat on your back on your yoga mat, with your feet flat on the floor.
  • Then slowly exhale as you push off the floor with your feet.
  • Elevation your body so that your buttocks and back are off the floor, but your neck rests down.
  • Push your hands down on the floor for additional support.
  • If you are flexible and comfort, you can even hook your fingers just below your up stretched back for that added stretch.
  • Hold this position for as long as you can.
  • Repeat this pose for 5 times to begin with, working up to 15 times or more.

4. Cobra Posture (Bhujangasana):

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This pose helps to strengthen the abs muscles to reduce belly fat. It also helps to strengthen the entire upper body and back by creating a strong and flexible spine.

  • If you have a back injury, ulcer, hernia, or are pregnant, do not do this pose.

How to perform this pose:

  • Lie on your stomach with your legs stretched out and your palms placed beneath your each shoulder.
  • Your chin and toes should be touching the floor.
  • Inhale slowly and raise your chest upward while bending backward as far as possible.
  • Depending on your strength and ability, hold this pose for 15-30 secs or more.
  • Exhale gradually and bring your body back to its original position.
  • Repeat this pose at least 5 times and increase slowly if you feel comfort.

5. Pontoon Posture (Naukasana):

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This is a great yoga pose to attack the body fat near the waist, along with strengthening the muscles in the legs and back.

How to perform this pose:

  • Lie on your back flat with your legs together but stretched out, and your arms at your sides.
  • Inhale and start to raise upward your legs, keeping them straight.
  • Stretch your feet and toes and raise upward your legs as high as you can without bending your knees.
  • Lift your arms and try to touch your toes and create a 45-degree angle with your body.
  • Keep breathing normal while holding this pose for 15 secs.
  • Release and exhale then come to original position and relax.
  • Repeat this pose at least 5 times and increase slowly if you feel comfort.

6. Bow Posture (Dhanurasana):

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This pose will help to strengthen the core and stiffen your abs to help reduce belly fat. Rocking back and forth in this pose will give nice massage to the abdominal area and help to stimulate the digestive system and fight constipation. This pose gives the entire body, especially the back, a nice big stretch.

How to perform this pose:

  • Just lie on your stomach with legs stretched out and arms at each side of your body.
  • Bend the knees backward and reach your arms back to your ankles or feet and hold.
  • Inhale and slowly lift your head, then bend it backward while trying to lift your legs as high as possible.
  • Try to hold this pose for 15-30 secs and keep breathing normal.
  • Then slowly start to exhale and move back to the original position with your legs stretched out and arms at your sides.
  • Repeat this pose at least 5 times and increase slowly if you feel comfort.

7. Board (Kumbhakasana):

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This is a one of the easy pose to perform but most effective in burning belly fat. It also helps to tone and strengthens the shoulders, arms, back, thighs, and buttocks.

How to perform this pose:

  • Begin by keeping your hands and knees right underneath your arms and shoulders.
  • Fold your toes under and step your feet back to spread your legs behind your body.
  • Inhale and look just ahead of your palms, so your neck and spine are kept aligned. Tighten your abs muscles and hold.
  • Your body should form a straight line. Ensure that your hands are flat on the floor and your fingers are spread apart.
  • Try to hold this pose for 15-30 secs for better results or as long as possible.
  • Exhale and drop to your knees.
  • Repeat this pose at least 5 times and increase slowly if you feel comfort.

Image Sources : 1, 2, 3, 4, 5, 6, 7, 8.

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