Yoga for belly fat

Let us know about Yoga for belly fat. Has your belly also come out? Is it painful to lie down on your stomach? Do you get out of breath while walking or climbing stairs? If so, then you are in the grip of overweight or obesity. You will be surprised to know that obesity can cause many physical problems, so it becomes necessary to control it. We are telling some effective yoga poses to reduce belly, which can help you. To know yoga asanas to reduce belly fat, definitely read the article till the end.

First of all, know how yoga can be beneficial to Yoga for belly fat.

Table of Contents

Best Yoga Asanas to Reduce Belly Fat

An obese person can be vulnerable to diseases like diabetes, heart disease, stroke, arthritis, high blood pressure and cancer. At the same time, according to a research published on the website of NCBI (National Center for Biotechnology Information), regular practice of Yogasana can be beneficial to reduce belly fat.

It can not only reduce obesity, but can also be helpful in reducing the risk of diseases and physical problems caused by it. Know below the sequence of Yogasanas and the method of doing them to reduce belly fat.

Tadasana Yoga for belly fat

Practicing Tadasana as a yoga pose to reduce belly fat can be a great start. By doing this one can feel the stretch in the whole body. Also the blood flow can be better. At the same time, a research published on the NCBI website found that the practice of Tadasana along with other yoga asanas can help reduce excess abdominal fat ( 3 ). At the same time, apart from reducing obesity, it can also be done to increase length.

How to do :

First of all, stand straight and keep your legs, waist and neck straight.
Now, intertwining the fingers of the hands, bring them above the head and while taking a deep breath, pull the whole body upwards. The palms should be in the direction of the sky.
Also lift the heels up. The balance of the whole body should come on the toes.
During this, feel the stretch from the toes to the upper hands.
Stay in this position for a few seconds and keep breathing and exhaling at a normal pace.
Then slowly come back to the first position.
At least two-three such cycles can be done at a time.

Variation: Along with Tadasana, you can also do Tiryak Tadasana. In this, one does not stand on the toes and by raising the hands, while breathing from the part of the waist, first bends to the right and then to the left.

other benefits :

According to experts, Tadasana can not only act as a stomach-reducing yoga, but its other benefits can also be seen, such as:

The body can be curvy and come into natural shape.
People from six to 20 years should do this asana. This can help in increasing the height.
This yoga asana can be good for back pain. Along with this, pain in muscles, feet and knees can also be relieved.
It can also work as a yoga asana to increase concentration.

Precautions :

Those who have low blood pressure should not do this yoga.
Pregnant women should refrain from doing it.
If you are having severe pain in your knees, do not do this asana.
Those who are doing this yoga for the first time, avoid doing it on the toes. Also, those who have heart related problems or have swelling and dizziness in the veins of the feet, should also not do this.

2. Trikonasana Yoga for belly fat

It can be chosen in yogasanas to reduce stomach. While doing this asana, the body comes in a triangle-like posture, hence it is called Trikonasana. Trikon means three-angled and asana means posture. Research on many yogas found that the practice of trikonasana along with other yogasanas can be helpful in reducing belly fat ( 3 ). Along with this, this asana can also help in reducing the fat on the side of the waist.

How to do :

Stand with a distance of about two feet between both your feet. Keep both the hands straight along the body.
Now spread your arms away from the body till the shoulder and while breathing, take the right hand up and touch it to the ear.
After this, while exhaling slowly, bend from the waist to the left. During this, the right hand should remain adjacent to the ear and do not bend the knees.
Now try to bring the right hand parallel to the ground. Simultaneously try to touch the left ankle with the left hand.
Stay in this posture for about 10-30 seconds and keep breathing at a normal pace.
Then come back to normal position while breathing.
Do the same on the right side.
One can do three to four such cycles.

other benefits :

If experts are to be believed, then trikonasana can have other benefits as well.

Like Tadasana, by doing this also one can feel the stretch in the whole body.
While doing this on one hand, there is communication of new energy in the body, on the other hand, it can also help in keeping the lungs healthy.
By doing this, problems like back pain and sciatica can be relieved.
Also, it can be a great asana for problems like constipation and acidity.
This yoga can reduce stress along with making the muscles of the body flexible.

Precautions :

Do not do this yogasana if the blood pressure is high or low.
Those who have severe back pain or slip disc problem, they should also not do this.
Keep distance from it even if you have dizziness or pain in neck and back.
If there is more acidity, do not do it.
Also, those who have sciatica should not do this.

3. Parsvakonasana Yoga for belly fat

Parsva means side. While doing this yoga, the body makes a posture of the side, hence it is called Parshwakonasana. Many physical problems can be relieved by doing this regularly. At the same time, it is mentioned in a research that the practice of Parsvakonasana can help in reducing hip and thigh fat. From this we can assume that by doing this, belly fat can also be reduced to some extent. However, more research is needed on how effective it will be in reducing belly fat.

How to do :

First of all, stand straight and then make a distance of about three to four feet between the two feet.
After this, rotate the right leg in an angle of 90 degrees.
Then, taking a deep breath, spread the arms away from the body and bring them in line with the shoulders.
Now while exhaling bend the right knee to an angle of 90 degrees and bend to the right.
Now try to keep the right hand on the ground behind the right leg. If it is difficult to keep the hand on the ground, then try to touch the ground with the fingers.
At the same time, while bringing the left hand in 60 degree, try to bring it near the ear and try to see the fingers of the left hand. During this, keep breathing normally.
Stay in this position as long as possible and then come back to normal posture while breathing.
After this, repeat the same process on the left side as well.

other benefits :

There can be other benefits of doing this yoga:

By improving the digestive system, it can provide relief from acidity and constipation.
This can strengthen the ankles and knees.

Precautions :

● If there is severe pain in the knees and back, do not do it.
● Patients suffering from sciatica should do this only under the supervision of an instructor.

4. Padahastasana

It is made up of two words yoga pada i.e. feet and hasta i.e. hands. While doing this yoga, the hands are kept adjacent to the feet on the ground, due to which it is called Padahastasana. Regular practice of Padahastasana can help in reducing excess belly fat. In fact, a research published on the NCBI website includes those asanas, which can help in reducing abdominal obesity. The name of Padahastasana is also included in these Yogasanas. Hence, this asana can be practiced to burn belly fat.

How to do :

Stand straight on the yoga mat by joining the feet together and keep the hands straight as well.
Now while breathing, raise the hands up.
After this, while exhaling, bend forward and try to touch both the palms with the ground near the feet.
Also try to touch your forehead with your knees.
In this state, hold the breath. Keep in mind that the part below the waist should not bend.
Stay in this posture for a few seconds and then rise up while breathing and try to bend backwards while moving your hands up.
After this, while exhaling, bend forward. Do this about three to four times.

other benefits :

Other benefits of this asana can be seen as follows:

Stretch is felt in the back, hips and thighs, due to which they can become strong.
Problems like headache and insomnia can be relieved and it can also be done in the form of yoga to reduce mental stress.
It can be done to improve the digestive system, due to which problems like gas, acidity and constipation can be removed.

Precautions :

If you have back pain or injury, do not do this asana.
If you feel back pain while doing this, stop immediately and consult a doctor.
Those who have any heart related problem, hernia and swelling in the stomach, they should not do this.
This asana should not be done even during pregnancy.

5. Surya Namaskar

There can be no better yoga than this to keep the body fit and healthy. This is such a yoga asana, while doing which all the parts of the body work together. It can be included in yoga asanas to reduce belly. Research related to this mentions that practicing Surya Namaskar can reduce obesity and for those who do not have obesity, this asana can help in keeping their weight balanced. On this basis, we can say that this asana can be beneficial in reducing the stomach.

How to do :

Pranam Asana: Stand straight on the yoga mat and keep the hands near the chest in the posture of Namaskar.
Hastuttanasana: Now while breathing, raise your hands up and touch them near the ears and try to bend back.
Padahastasana: After this, while exhaling, bend on the stomach and try to touch the palms on the ground. Also try to touch the forehead with the knee without bending the knees.
Ashwa Sambandharnasana: Then while breathing, sit on the right leg and take the left leg back. In this posture, place the left knee on the ground.
Parvatasana: Now, while exhaling, take the right leg back and lift the body from the middle. In this posture, try to touch your ankles to the ground and keep the arms straight.
Ashtangasana: After this, while breathing, lie down on the ground. In this condition only chin, chest and knees will touch the ground. Keep the stomach and hips lifted.
Bhujangasana: Now without breathing or exhaling, raise the upper part of the waist up to the navel. During this, the palms will remain adjacent to the ground.
Parvatasana: After this, while exhaling, again lift the body from the middle and try to touch the ankles to the ground. Also keep the arms straight.
Ashwa Sambandharnasana: Then while breathing, bring the left leg forward and sit on it and keep the right leg straight. Close the right knee to the ground.
Padahastasana: Now, while exhaling, bring the right leg forward as well and keep the palms on the ground and the forehead touching the knees.
Hastauttanasana: Then while breathing, raise the hands and body up and try to bend back.
Pranam Asana: At the end, being straight, come in the posture of Namaskar.

In this way one cycle of Surya Namaskar will be completed. One can do 20-25 such cycles at a time.

other benefits :

Surya Namaskar can not only reduce belly fat, but experts believe that it can also have other benefits, such as:

It can improve the digestive system.
By doing this, physical and mental stress can be reduced.
This yoga asana can activate the whole body.
If there is a shortage of time, then by doing this yoga alone, all the organs can be exercised in one go.
Can help reduce body pain.

Precautions :

If there is a slip disc or there is any kind of pain or discomfort in the knees, then do not do this yoga.
Pay full attention to your breath while doing this. Breathing in the wrong way can cause harm instead of benefit.
Women should not do this during menstruation and during pregnancy.
Children and patients suffering from high blood pressure and heart disease should do it only under the supervision of experts.

6. Ardhachakrasana

The way the mill was operated with the help of hands in the olden times, this asana is also done in the same way. It is not difficult to do and anyone can do it. Regular practice of this asana can also be helpful in reducing excess belly fat. This is confirmed by a research related to it.

How to do :

First of all, sit on the yoga mat and spread the legs forward and keep them straight.
Now spread both the arms forward in the straightness of the shoulder and make a fist by intertwining the fingers of both the hands.
Then, taking a long deep breath, bring the upper part of the body forward and make a circle by moving from right to left, keeping the hands straight.
Along with the hands, the body above the waist will also move left-right and forward-backward.
First do this process five-ten times clockwise and then five-ten times anti-clockwise.
Try to keep the feet stable during this and feel the stretch in the lower back.

other benefits :

Other benefits of this asana can be seen as follows:

With its regular practice, women can get relief from the difficulty and pain in menstruation.
Women’s uterine muscles can function properly.

Precautions :

This asana should not be done during pregnancy.
Those who have low blood pressure problem or slip disc, they should also not do this.
Avoid it if you have headache or migraine.
If hernia operation has taken place, do not do this asana.

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8. Kapalbhati

It can be included in Yogasanas to reduce belly fat. According to research, the practice of Kapalbhati Pranayama can help tone the abdominal muscles as well as reduce belly fat.

How to do :

First of all, sit in Sukhasana and close your eyes.
Now exhale slowly through the nose. While exhaling, the stomach should go in.
Keep in mind that you have to exhale only and not take it. During this keep the mouth closed. The process of breathing happens automatically.
Keep doing it as long as possible.
In this way about five to ten rounds can be done.

other benefits :

Apart from reducing belly fat, this asana can also be beneficial in other problems, such as:

Can improve the digestive system, due to which stomach problems can be overcome.
You can get relief from gas, acidity and constipation etc.
There can be a glow on the face and the effect of aging can be reduced.

Precautions :

Those who have high blood pressure or heart disease, they should not do Kapalbhati.
Epilepsy, hernia and breathing patients should also not do this.

9. Uttanapadasana

Uttan means elevated and pada means feet. In this asana, the legs are raised slightly, hence it is called Uttanapadasana. This is an important posture to be done lying down. This asana can be helpful in reducing belly fat.

In fact, a research mentions that the practice of this yoga asana along with other asanas can help in reducing obesity. On this basis, we can say that Uttanpadasana can be helpful in reducing the stomach.

How to do :

Lie straight on the yoga mat on the waist and keep the hands close to the body.
The direction of the palms should be towards the ground.
Now taking a long deep breath, raise the legs up to an angle of about 30 degrees.
Keep in mind that the head is not to be shaken.
The feet have to be raised only so much that they are not visible to us.
Stay in this position for about 30 seconds and keep breathing and exhaling slowly.
After this, while leaving a long deep breath, bring the feet down and relax.
Do this asana about three to four times.

other benefits :

There may be other benefits of doing this asana, such as:

Digestive system can work well.
While doing this yoga, there is pressure on the abdominal muscles, due to which it can become strong.
With its help, abdominal abs can be made without going to the gym.
Those who have complaints of gas, acidity, constipation and indigestion etc. can do this yoga.
This can strengthen the muscles of the waist and new energy can be transmitted in the body.

Precautions :

It should not be done during pregnancy.
Those who have had a stomach operation should also avoid it.

10. Pavanmuktasana

Pawanmuktasana is the next sequence in yoga done while lying down. While doing this, there is force on the stomach. Pawan means air and free means coming out. By doing this, the air collected in the stomach comes out. At the same time, this asana can also help in controlling body weight. This is confirmed in a research related to it. On this basis, we can say that Pawanmuktasana can be practiced to reduce abdominal obesity.

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