Yoga means to unite the mind, body and the spirit.
It not only burns calories and tone your muscles but is a complete mind-body workout. Yoga is a combination of stretching poses and meditation.
What gives rise to the flabby tummy – a flawed lifestyle, unhealthy eating habits, no exercise, and extreme level of stress?
The wider is your abdomen, the higher is the risk level. If you want to get rid of that belly fat, there is no shortcut for it. It is only the proper exercise routine in combination with healthy diet that will help you get rid of the abdominal fat.
Here yoga comes into play. Apart from decreasing the belly fat, it brings your mind and body in control.
Belly fat is one of the most difficult areas on the body to eliminate fat from. At times it could be the first thing that someone notices about you when you meet him or her for the first time. So it can make you conscious and in turn has an effect on your bodily health. The excess of belly fat is linked to Type 2 diabetes, heart diseases, and even types of cancer. It is one of the most dangerous body areas to keep fat stored. Hence you need to get rid of it.
Yoga poses have been popular over the years and many people have confirmed to its effects as it has helped thousands of obese people in shedding belly fat. There are many yoga poses that can help in reducing your belly fat. Out of those some of them mentioned below have proved to be most effective. Any healthy person can try these out!
Best Yoga poses to burn belly fat
1. Bhujangasana or Cobra pose
The Cobra pose is a yoga pose which helps in strengthening the abdominal muscles and reducing the belly pooch. This pose strengthens the back, abdomen and has an effect on the whole upper body. Apart from that it also makes the spine supple and strong.
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How to do Bhujangasana
To do this yoga pose you need to lie down on your belly with legs stretched and lay your palms underneath the shoulder and your toes touching the floor. Raise your chest up bending backwards, while you inhale, like a cobra ready to attack with its head raised. Hold onto the pose for 20 to 30 seconds. Then as you exhale, bring your whole body down to the level. Repeat the pose for 5 times and relax for 10 seconds after every round. If, you are suffering from any back problem or injury or if you are pregnant don’t do this asana.It not only burns calories and tone your muscles but is a complete mind-body workout. Click To Tweet
2. Dhanurasana or Bow pose
If you are looking for ways to strengthen your abdominal core then Bow pose is the best yoga pose for you. In order to benefit from this pose, rock back and forth while holding it. It gives the abdomen a kind of massage and also activates your digestion system. Dhanurasana stretches the whole body.
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How to do Dhanurasana
Lie down on your belly with your legs stretched together and your arms placed on either side. Bend your knees and hold your ankles. Lift your head and bend backwards as you inhale. Try to lift your legs as high as possible. Hold the pose for 20 to 30 seconds. Then as you exhale, bring your body back to the level. Repeat it for 5 times and relax for 10 seconds after every round.
3. Naukasana or Boat pose
This yoga pose will help you in getting a flat stomach. It is also superb for those who want to get rid of that extra fat around their waist. It also helps to strengthen the back and leg muscles and gives you toned arms and legs.
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How to do Naukasana
Lie down with your legs stretched together and your arms on the sides facing down. Raise your legs without bending the knees, as you inhale. Stretch your foot and toes outward while raising your legs as high as you can. Raise your arms and try to reach your toes. Try to keep your body at 45 degrees angle for a minimum of 15 seconds. Release yourself as you exhale. Repeat it for 5 times and relax for 10 seconds after every round.
4. Kumbhakasana or Plank pose
This is the one of the simplest and yet most effectual yoga poses to reduce your belly fat in a very short time. Apart from reducing your belly it also strengthens and tones your arms, shoulders, back, buttocks and thighs.
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How to do Kumbhakasana
Begin by lying flat with your arms near your face. Your toes should be set to push you up. Now lift your buttocks up in the air with the help of your palms and toes, while inhaling. Hold onto this position as long as you can. Then while exhaling, lower your back and get back to the original position. Repeat it for 5 times and relax for 10 seconds after every round.
5. Pavanamukthasana or Wind relieving pose
It is one of the best yoga poses for the tummy fat. It also increases metabolism and helps in relieving lower back pain. This asana tones the hip and thighs muscles.
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How to do Pavanamukthasana
Lie down with your arms on either side. Your feet should be stretched and heels touching. Bend your knees and bring them towards your chest. Your thighs should exert pressure on your abdomen. Clasp your hands underneath the thighs. Lift your head and let your chin touch the knees. Hold the pose for 60 to 90 seconds. Then slowly exhale and release your knees. Come back to the original position. Repeat it for 5 times and relax for 10 seconds after every round.
6. Ushtrasana or Camel pose
The camel pose is just the opposite of the boat pose. It will help you tone your abdominal muscles. It also gives your body strength and flexibility. The pressure that you must have experienced in your body after doing the Naukasana will be eased by Ushtrasana.
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How to do Ushtrasana
Kneel down and keep your hands on your hips. Make sure that your knees are in line with your shoulders and the sole of your feet is facing the ceiling. Now bend your back towards the feet and moving your hands behind the body, try holding your ankles. Move your head also backwards till you feel a stretch in your belly. Hold onto this pose for 20 to 30 seconds if you are a beginner and then for a minute. Now exhale and release yourself to the original position.
7. Marjariasana or Cat pose
This is a very easy yoga pose that will help in reducing the belly fat by contracting the abdominal muscles. Apart from melting the fat in your abdominal area, this asana will also improve the flexibility of your spine.
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How to do Marjariasana
Sit on your knees and then raise your body in such a way that it is parallel to the floor. Your body weight should rest on your knees and palms. The knees should be spaced so that your body weight is equally distributed on both the knees. Keep a straight head pose. Lift your head in a way that your body takes a concave structure. Push your back down and lift your head. Tighten up your buttocks and abdomen to feel the contraction. Hold onto this yoga pose for 20 to 30 seconds initially and then keep it for a minute. Exhale and come back to the original position. Practice this 10 times in a day as a beginner and then work it up to 30 times a day.
Yoga creates a sense of well being. To boost your metabolism and get a flat tummy, do these yoga poses in the morning.
A word of Caution:
All exercises are not suitable for everyone. If you are pregnant, have any injury or undergone a surgery recently, don’t practice these poses.