A monotonous lifestyle, unhealthy eating habits, lack of exercise and high stress levels are all reasons for that pot belly. The wider your abdomen gets, the higher the level of risk! There are no shortcuts to getting rid of abdominal fat but proper diet with good fitness routine can help reduce belly fat to a large extent. If you don’t want to hit the gym then yoga is always an option. It not only helps decrease abdominal fat but also allows your body and mind to feel rejuvenated.
Try out these yoga asanas to feel the difference...
- Yoga asanas to burn belly fat
- 1. Tadasana
- 2. Paschimottanasana
- 3. Pavanamuktasana
- 4. Bhujangasana
- 5. Balasana
- 6. Shavasana
- 7. Navasana
- 8. Kumbhakasana
- 9. Adho Mukha svanasana
- 10. Dhanurasana
- 11. Ustrasana
- 12. Vasisthasana
- 13. Virabhadrasana
- FAQs about yoga
Yoga asanas to burn belly fat
1. Tadasana
This is the warm-up pose. Known as mountain pose, it improves blood circulation and allows your body to get ready for the other poses. Here’s how you can do it:
- Stand with your feet flat, heels slightly spread out.
- Stretch your hands to the front and bring your palms closer to each other. Inhale and stretch your spin. Raise your folded up above your head and stretch as much as you can.
- Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling, breathe in and out. Hold this pose for 20-30 seconds and inhale and while exhaling slowly relax and bring your feet back to the floor.
- Repeat this at least 10 times and increase the time slowly.
Caution: People who have low blood pressure, insomnia and headache should avoid this pose.
2. Paschimottanasana
Known as seated forward bend, this asana stimulates the centre of the solar plexus. It not only acts as a tummy toning pose but the forward bend offers an admirable level of stretch to the hamstring, thighs and hips. This asana is ideal for those who are prone to digestive disorders.
- Sit on the floor with your legs in front.
- Keep your spine erect, inhale and stretch your hands above your head without bending your elbows.
- Slowly come forward and try to touch your toes, once you are able to do that hold them and try pulling them backwards till you experience a stretch on your hamstrings. Breathe in and hold your tummy in and try to retain the position for 60-90 seconds.
- Repeat these 10 times in the beginning, then slowly do it 25 times or more.
Caution: Do not attempt if you have slip disc disorders, abdominal surgery, asthma and diarrhoea.
3. Pavanamuktasana
The wind relieving pose helps in alleviating various gastric problems, which includes indigestion and constipation. Since your knees exert pressure on your tummy, holding this position for more than a minute can help triggering the burning fat in the region.
- Lie down face upwards with your arms on either sides and feet stretched out and heels touching each other.
- Bend your knees. Take a deep breath and as you exhale bring the bent knees towards your chest and wrap your arms around it.
- Inhale again and while you exhale lift your head allowing your chin to touch your knees. Hold this position for 60-90 seconds while continuously breathing. Exhale and slowly bring yourself to the initial position. Relax!
- Repeat this asana for at least 7-10 times, while leaving a 15 second interval.
Caution: Do not attempt this if you are pregnant, have spinal issues, blood pressure and heart issues.
4. Bhujangasana
The cobra pose gives your abdomen a good stretch. Regular practice of this asana can help in strengthening the back muscles. This is the asana advised for postpartum back pain.
- Lie down with your chest facing down, legs slightly apart and toes touching the flour. Keep your hands on either side of the body with palms facing the floor.
- Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm.
- Hold on to this for 15-30 seconds, while breathing normally. Inhale and slowly lower yourself, exhale and relax. Relax for 15 seconds and start the second set.
- Perform this asana at least 10 times to begin with and then 30 times with increase in time.
Caution: Bend backwards only till the time you feel comfortable, if you feel any discomfort stop right there. Do not perform if you are pregnant or suffer from back injury and carpal tunnel syndrome.
5. Balasana
The child pose is the best to calm your body after a rigorous session.
- Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect.
- Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor.
- Stay there for some time. Breathe normally and keep your tummy tucked in.
- Inhale and slowly come up. Exhale and relax to the initial position. Get ready for the shavasana.
Caution: Do not perform if you are pregnant.
6. Shavasana
The corpse pose allows your body to relax after a rigorous workout.
- Lie down with your face upwards, keep your feet together or stretched out.
- Keep your hands on either side of the body. Close your eyes.
- Inhale and exhale deeply, allowing your body to relax completely.
Stay there till you feel your body is normal.
7. Navasana
If you’re doing yoga to reduce belly fat, then you cannot practice navasana! It is one of the most popular exercises for strengthening your abs.
- To begin with, sit on the floor and keep your legs in front of you with your knees bent.
- Lean back slowly and lift your legs up in the air. While you do that, stretch your arms in front of you. You’ll feel your spine stretch.
- Engage your abdominal muscles and hold the pose for as long as you can.
- Return to the starting position and rest for a few seconds before repeating.
Caution: Do not attempt this pose if you’re suffering from blood pressure issues, heart problems, diarrhea, headache, and insomnia. Also, avoid this pose if you are menstruating or are pregnant.
8. Kumbhakasana
This is one of the simplest and the best yoga poses for weight loss and fat stomach since it focuses primarily on the core. In addition to toning your abs, this pose will also strengthen your arms, back, shoulders, thighs and butt!
- Lie flat on your tummy with your palms next to your face. Bend your feet in a way that the toes are pushing the ground.
- Start by raising your body by pushing your hands off the ground. Keep your legs straight and your wrists directly under your shoulders.
- If you feel your chest collapsing, spread your fingers and press down on your hands. Look straight between your hands.
- Ensure that you’re stretching your abdominal muscles towards the spine. Tuck in your toes, step back with your feet, align your body and keep your thighs lifted. Hold this position.
9. Adho Mukha svanasana
Practising the adho mukho svanasana pose engages your core actively, becoming one of the effective yoga poses for weight loss and flat stomach. Since it is not very difficult, everyone can do this pose and practise it regularly.
- To start with, get down on your hands and knees, with your knees directly below hips and your hands ahead of shoulders.
- Spread your palms and turn your toes under.
- Exhale, keep your knees slightly bent and then lift them up from the floor.
- Lengthen your tailbone, push your thighs back and stretch your heels towards the floor. Straighten your knees, but please do not lock them!
- Keep your thighs and arms firm and press your plams actively into the floor. Draw your shoulder towards the tailbone and keep your head between your arms.
- Hold this pose for at least a minute, upto three minutes if you can. Exhale and bend knees to the floor and rest in child’s pose.
10. Dhanurasana
Now here’s a challenging yoga pose to loose belly fat. Performing this will require a lot of concentration and it might be difficult for a beginner, so do it at your own discretion.
- With your face facing the floor, lie down.
- Bend your knees and use your hands to hold your feet.
- As you inhale, lift up your hands and feet while also raising your thighs and chest.
- Try to hold this pose for at least 30 seconds. You can hold it up to 90 seconds once you’re comfortable with it. Exhale, and release.
11. Ustrasana
This yoga asana gives your body a good stretch when done correctly and tones the abdominal muscles amazingly! So if your motive is to lose belly fat, make sure you don’t miss out on this yoga pose. This pose will also strengthen your back muscles.
- Begin by sitting in a Vajrasana position. Lift your body slowly from your knees in a way that the knees support your entire body weight.
- Ensure that your heels form a perpendicular line with the ground.
- Exhale deeply and arch your back.
- Bring your hands behind your body and try to hold your ankles, one at a time.
- Next, tilt your head behind and stretch backwards. You should feel a stretch in your belly.
- Hold this posture for 20 to 30 seconds. As your practice, you can increase that to 60 seconds.
- Exhale and come back to Vajrasana slowly. Take a 15-second break and repeat five times and keep increasing the count with every practice.
Caution: If you suffer from heart-related ailments, lower back or neck injury, and high blood, do not attempt this pose. You must also avoid this pose if you suffer from migraines and insomnia.
12. Vasisthasana
When you’re regularly doing yoga for stomach fat, this is one pose you must advance to after you’re perfectly comfortable with the beginner poses. In this pose, you will be balancing your body weight on one arm and the outer edge of the lower leg, so do this when you are very sure you can do it. This pose is very useful in helping you lose fat around the belly and waist.
- Get into the downward-facing dog pose and gradually shift your weight to the outside edge of the left foot. Keep the foot in contact with the floor.
- Lift your right foot off the floor and keep it over the left.
- Lift your right hand off the floor, lift it upwards and turn your torso to the right. Turn your neck such that it looks towards the raised hand.
- Balance your entire body on the left hand and the left foot. Hold the pose for 15-30 seconds.
13. Virabhadrasana
Known as the warrior pose, this is one of those yoga poses that promises to improve your health at a holistic level. It helps you develop your balance and stability, apart from helping you burn belly fat.
- Stand straight with your legs wide apart. Turn one foot outwards by 90 degrees and the other foot in. Make sure the heel of this foot is turned in and is well-aligned with the center of the other foot.
- With your hands on your hips, turn your shoulders and chest forward.
- Inhale, bring your arms over your head and hold them in a Namaste pose.
- Bring your shoulders down while keeping your back leg firm. Bend the back knee, exhale and hold it in line with the other ankle.
- Make sure your thigh is parallel to the ground. Arch your back, drop your head back, and gaze upwards towards your arms.
- Ground down the front foot; it will allow your weight to shift backward. Draw your tailbone toward the pelvis and engage your abdomen.
- Remain in the pose for 10-20 seconds. Inhale and straighten your back leg; exhale and release your arms, bringing your feet together. Repeat the same for the other side.
FAQs about yoga
Q. What time is good for yoga?
A. Yoga must be practised either early in the morning or in the early evening to get the best benefits.
Q. When should you not do yoga?
A. You should not practice yoga immediately after a meal. If you’re ill, exhausted, or menstruating, avoid practising yoga.
Q. How many calories do you burn in 1-hour yoga?
A. After a 60-minute session, one can burn anywhere between 180-600 calories. The range is wide as the calories you burn will depend on the poses you do and their intensity.
Q. What are the 5 worst foods for belly fat?
A. If you’re trying to reduce belly fat, steer clear of fried foods, sugar, packaged and processed foods, dairy, and alcohol.
Q. How can I reduce my tummy in 7 days?
A. One week is a very short time to reduce your tummy; however, here’s what you can try. Keep doing it consistently, and you’ll definitely notice a difference.
- Consume more water, fiber-rich foods, and high-protein foods, and avoid the foods mentioned in the previous question.
- Run every day and practice ab exercises. Burpees and push-ups will also help.
- Reduce your salt consumption.
- Eat low-sugar fruits every day.
TERMS & CONDITIONS
Written by Sukriti Rijhsinghani on Oct 27, 2021