Some yoga poses magically remove abdominal fat. They help reduce belly fat, burn calories, increase muscle flexibility, and boost metabolism. Age, genetics, an unhealthy lifestyle, bad eating practises, irregular exercise, and stress all contribute to belly fat. In actuality, bad posture, drooping, and lower back pain are also caused by diminished abdominal strength and structure. You can lose belly fat by doing yoga and eating a balanced diet. All you have to do is follow the plan and practise the yoga poses consistently.
The frequency, length, and poses of your yoga practise, as well as your existing level of fitness and workout regimen, all affect how quickly belly fat can be lost with yoga. In many instances, it will take several weeks to many months to see benefits.
“There are many variables that affect weight reduction, and they might vary from person to person. If you are currently not exercising at all, 20 minutes of yoga per day can be sufficient to gradually reduce your weight.
Starting with 20 minutes a day will help you develop the strength, flexibility, and endurance you’ll need to accomplish more, even if you do end up needing to practise yoga more to achieve your goals.
The yoga poses listed in this article can help you lose belly fat. Look them up!
An excellent warm-up pose is tadasana. Your body will be prepared for the other poses by virtue of the increased blood circulation, activation of the core, and other peripheral areas.
How to do:
- Your big toes should be in contact with one another while you stand with your feet flat, heels slightly apart. Hands on both sides, palms towards your body, spine straight.
- Bring the palms of your hands together and spread them out in front of you.
- During a deep breath, extend your spine. Stretch as much as you can while raising your folded hands above your head.
- Try standing on your toes with your gaze facing the ceiling while elevating your ankles. If you are unable to stand on your tiptoes, you can keep your feet flat on the ground and gaze upward.
- Take a normal breath and maintain the position for 20 to 30 seconds.
- Take a big breath in, then slowly relax as you bring your feet back to the ground.
- Ten times is a good number to repeat the pose; increasing the count progressively. Before attempting the following repetition, take a 10-second break.
Variations
There are different arm positions for the mountain stance. You can raise your arms straight up from the floor, parallel to one another.
Benefits:
- increases posture
- strengthens the buttocks and abdomen
- increases leg, knee, and ankle strength
- cures sciatica (pain that affects the back, hips, and the outer side of the legs)
Caution
The basic pose can be performed by those who have low blood pressure, sleeplessness, or headaches without needing to look up or enter into variations of this posture.
Surya Namaskar
Twelve yoga poses are combined into the Surya Namaskar, each of which has a significant effect on the entire body. Stretches are made possible by the forward and backward bends, and the deep breathing that is done while doing the act aids in detoxifying. For the greatest advantages, perform Surya Namaskar every morning while facing the sun.
How to do:
- Expand your chest and relax your shoulders as you stand with your feet together.
- Lift both of your arms out to the sides as you inhale. And when you exhale, maintain the prayer stance by bringing your arms to your chest in front of you.
- Take a deep breath in, raise your hands, and lean back slightly.
- Inhale, stoop forward, and try to connect your knees with your forehead.
- Stretch your right leg backward while bending your left knee and placing your palms on the ground.
- Put yourself in the downward dog.
- Moving forward in an Ashtanga Namaskar (a variation of Chaturangadandasana), where the hips are slightly lifted and the entire torso is taken in one plane downward towards the floor, starting from Adhomukha (downward dog), coming on the tips of the toes.
- Take a deep breath in, bend backwards into the upward-facing dog pose known as Urdhvamukha.
- Move your torso into downward dog while keeping your hands firmly planted on the ground.
- Bring your right leg forward, in between your elbows, and extend your right leg upward as you inhale.
- As you take a deep breath, extend your left leg forward.
- Back-extension from the waist.
- Go back to your starting position.
Benefits:
The entire body, including the internal organs, benefits from this stance from head to toe. Surya Namaskar practise helps you stay healthy and energised.
Caution
Surya Namaskar should not be done by women while they are menstruating. Before attempting this pose, pregnant women should see their doctor.
This posture must not be done by anyone who has spinal issues, excessive blood pressure, or cardiovascular illnesses.
Padahastasana (Standing Forward Bend)
This forward fold is excellent for the heart, soothes problems like anxiety, and helps to slow the heart rate. By letting the stomach do its job and properly managing any big or little abdominal disorders, the abdominals become soft and relaxed.
How to do:
- In the Tadasana position, stand with your feet together and your heels touching while you place your hands on either side of your torso.
- Keep your back straight.
- As you take a deep breath, raise your hand.
- Exhale and stoop forward until your body is parallel to the ground.
- Take a deep breath in, then let it out as you completely bend forward, allowing your hips to drop away.
- Without bending your knees, try to contact the ground with your palms facing down. Beginners should start by touching their ankles or toes before progressing to the floor.
- Inhale as you ascend into Tadasana. It is beneficial to hold this pose for a little bit longer depending on your needs and skills.
- Watch the video here Standing forward bend, or padahastasana
Variations
When performing Padahastasana, you can grasp your toes, place your hands on the balls of your feet, or just hold your ankles or shins.
Benefits:
- enhances digestion and tones your abdominal muscles
- increases wrist joint strength
- alleviates physical and mental exhaustion
Caution
You must master Uttanasana, a less difficult forward bending pose, before executing Padahastasana. A person with a spinal disc condition must also avoid doing this pose.
Paschimottanasana (Seated Forward Bend)
One of the fundamental poses in Hatha yoga, Paschimottanasana, stimulates the solar plexus’s core. The forward bend delivers an excellent level of stretch to the hamstrings, thighs, and hips in addition to serving as a tummy-toning pose. It is also excellent for people who frequently experience digestive issues.
How to do:
- Sit in Padmasana or Sukahasana on the ground.
- Stretch your legs out in front of you while maintaining a straight spine. Your feet should be pointing upward.
- Stretch your hands above your head while taking a deep breath. Do not bend your elbows. Your hands and gaze should move in unison. Make the most of your spine’s flexibility.
- Take a breath out before bending forward, lowering your hands, and attempting to touch your toes. Your knees should support your head. As a starting point, beginners can try touching their ankles, thighs, or shins.
- When you feel a stretch in your hamstrings, grip your toes while attempting to draw them backward.
- Initially, aim to hold the position for 60 to 90 seconds while maintaining steady breathing. Increase the time you spend keeping the posture slowly until you can hold it for five minutes or longer.
- After exhaling, return to the Sukhasana or Padmasana stance by lifting your body upward and letting go of your toes’ grip on your fingers.
Variations
Try Ardha Paschimottanasana if you’ve never done the position before. The steps are the same as those described earlier. The only difference is that you just need to extend one leg at a time.
Benefits:
- Stress relief
- synchronises menstrual cycles
Caution
This position must not be done by anyone who has recently had stomach surgery or spinal disc issues. Even those who have diarrhoea or asthma should avoid this stance.