How To Reduce Belly Fat By Yoga Effectively: 6 Simple Poses

A flabby tummy is more than just a matter of appearance. It links directly to several health risks including obesity, diabetes, heart diseases and so on. There is no magic method to reduce the size of your waist in a day or two, you’ve got to be patient. The combination of healthy diets and physical exercises is the key to reduce belly fat. Out of several exercises, yoga has been a pretty popular fitness routine recently.

You can easily find results similar to “yoga to reduce belly fat in 15 days” or “yoga to reduce belly fat in 1 week” on Google. It is fairly easy to search for yoga exercises to reduce belly fat online, but it’s important to find yourself a suitable routine and make sure to practice it regularly. 

So this is our “How to reduce belly fat by yoga” suggested routine with six simple poses.

1. The Mountain Pose (Tadasana)

The Mountain pose is a warm-up pose, which sets the foundation for other standing poses. This pose helps improve blood circulation and strengthens your ankles, knees, and thighs.

HOW TO DO

• Standing with two feet together, heels slightly turning apart. The two toes are in slight contact. Keep your spine straight.
• Hands stretching to the front, palms close to each other.
• Raise your folded hands above your head and stretch your spine as much as possible, while taking a deep breath.
• Try standing on your toes only, eyes looking at the ceiling. Breathe in and out and hold the pose for 20-30 seconds.
• Repeat the pose for ten times, then gradually build it up.

2. The seated forward bend (Paschimottanasana)

The next pose we’ll introduce to you is the Paschimottanasana pose, which stimulates the center of your solar plexus. The pose not only tones your belly but also stretches your hips, thighs, and hamstrings.

HOW TO DO:

• Sit comfortably on a flat surface with two legs spreading in front.
• With your back straight, stretch your hands above your head. Don’t bend your elbows and stretch your spine as much as possible. Inhale.
• Slowly bend forward while exhaling. Try to reach your toes. (If it is difficult for you starters to touch the toes, start with ankles or thighs first.)
• Try pulling your toes backward until you feel a stretch in your hamstrings.
• Inhale, hold your abdomen and hold the pose for 60-90 seconds. Once getting used to it, you can increase the time.
• Exhale and bring your body back to the initial position.
• Repeat the pose for ten times, then gradually build it up.

Caution: People who had abdominal surgery or spinal injuries must not do this pose.

3. Wind relieving pose (Pavanamuktasana)

As the name suggests, the pose helps relieve gastric problems (such as constipation, indigestion…) as well as boosts fat burning in the belly.

HOW TO DO:

• Lie down with face upwards, arms beside the body and feet spreading straight, with heels slightly touching.
• Bend your knees. Then bring the bent knees close to your chest, with hands clasping around.
• Inhale then slowly exhale. While breathing out, lift your head and let your chin touch your knees.
• Hold the pose for 60-90 seconds, breathing in and out rhythmically
• Slowly release your knees and bring yourself to the initial position.
• Repeat the pose for ten times, then gradually build it up.

4. The cobra pose (Bhujangasana)

This asana can give your belly a good stretch. If practised regularly, this pose could do good to your back pain since it strengthens the back muscles.

HOW TO DO:

• Lying prone on the mat. Legs stay comfortably and slightly apart. Hands beside the body and palms facing down.
• Bring the palms right under your shoulders. Slowly lift your head and chest from the floor, inhaling deeply.
• Keep your eyes at the ceiling and maintain the position for 15-30 seconds, breathing normally.
• Repeat the pose for ten times, then gradually build it up.

5. Raised Foot Pose (Uttanpadasana)

This is one of the most effective yoga asanas to reduce belly fat. And women can also practice this pose during pregnancy.

HOW TO DO:

• Lie down on the mat, facing up. Legs spreading out, heels slightly in touch. Hands beside the body and palms facing down.
• Take a deep breath. Then, breathing out slowly while tilting your back and bringing your head backward. Stretch as much as possible. Keep your hands still.
• Raise your legs to make a 45-degree angle while breathing in. Hold the position for 15 to 30 seconds, breathing normally.
• Exhale and make it a 90-degree angle. Hold the position for 15 to 30 seconds, breathing normally.
• Slowly return to the initial position.
• Repeat the pose for ten times, then gradually build it up.
  

>>> Read more: The Best Way To Reduce Belly Fat At Home

6. The Corpse Pose (Shavasana)

After an intense exercise, it’s time to relax with Shavasana.

HOW TO DO:

• Lie down on the mat, facing the ceiling. Feet spreading comfortably and together. Hands beside the body. Eyes closed.
• Breathing in and out gently and rhythmically.
• Relax.

Here are some of our suggestions on how to reduce belly fat by yoga. It will not take too much of your time, so try and add this yoga routine into your daily activities. We’re with you on the journey towards a healthy lifestyle.

>>> Also read: Practise These 10 Yoga Poses Everyday To Enhance Your S.E.X Life