Health Interesting

5 yoga poses to reduce your belly fat.

Abdomen fat is one of the most problematic and dogged areas of your body to burn off. And it is the first thing that people notice about you, on seeing you the first time. Having tummy fat can make you very embarrassed and it will upset your quality of life. The abdominal fat is closely connected to heart diseases, type 2 diabetes, insulin resistance, and even some forms of cancer. Getting rid of belly fat is significant because it is one of the most risky places in the body to have the fat. There are many exercises which support in decreasing belly fat, and yoga is more active and can be accomplished by any person. But it is important to appreciate that in order to eliminate the tummy fat, it is essential to concentrate on nourishment as this is a majority of the result. You should repeat this yoga poses every day to get better and effective results.

2. Cobra pose (Bhujang asana)

Cobra pose is a pronounced position to toughen the abdominal muscles and to reduce belly fat. This pose will strengthen the back, stomach and entire upper body. It also makes the spine flexible and robust.


Steps on how to perform this pose:

  • Lie down on the floor on your stomach with legs extended.
  • Position the palms beneath the shoulder.
  • Keep your chin on the floor and all the toes touching the floor.
  • While inhaling gradually raise your chest up, bending back as much as possible.
  • This lets your body to look like a cobra prepared to attack with the head raised.
  • Hold this stance for 15 – 30 secs as per your ability.
  • As you are exhaling gently bring your whole body down to the lying position.
  • Repeat this stance for at least 5 times with a relaxation period for 15 secs after each round.
  • Avoid this pose if you are suffering from back injury, ulcer, and hernia or if you are pregnant.

2. Bow pose (Dhanurasana)

Bow pose is the best postures to toughen the abdomen’s central core. To achieve full potential move back and forward while holding the pose. Doing so gives your stomach a full kneading and activates the digestion system. It also battles constipation and gives the full body and back a good stretch.


Steps on how to perform this pose:

  • Lie down on your belly in horizontal position with both legs extended, arms kept on either side of body.
  • Bend the knees; try to touch your arm to the ankles of the feet and hold the pose.
  • While inhaling, lift your head and bend back. Lift your legs as high as possible.
  • Try and hold this position for 15-30 seconds. Try breathing usually while keeping the pose.
  • Slowly exhale and bring your body back to the prone position.
  • Repeat this pose for 5 rounds with relaxing period for 15 seconds after each set.

3. Boat pose (Naukasana)

This is an exceptional pose designed to fighting fat around the waist and it is very good to strengthen the back and leg muscles.


Steps on how to perform this pose:

  • While lying on a mat in flat position, keep your legs together and stretched out, arms kept to your sides
    facing down.
  • On inhalation, try to raise your legs without bending your knees.
  • Expand the foot and your toes outward.
  • Raise your legs as high as you can.
  • Raise both arms while keeping them straightforward and try to reach your toes.
  • Bring the body as close to 45 degree angle.
  • Breathe absolutely normally.
  • Try to hold this position for 15 seconds.
  • When you release, exhale slowly.
  • Repeat this pose for 5 rounds and relax in-between for 15 secs after each round.

4. Plank (Kumbhakasana)

This is simplest and most effective yoga position to reduce tummy fat. It also toughens and tones your arms, shoulders, back, bums and thighs.


Steps on how to perform this pose:

  • Start by positioning on your hands and keep your knees straight under the shoulders and knees below
    the hips.
  • Pull your toes beneath and step the feet back, spreading legs behind you.
  • Inhale while looking forward on your palms with your neck aligned with spine.
  • Keep holding your abdominal muscles in.
  • The body should form a straight line from the heels to the head. Make sure that the hands are flat on
    the mat and your fingers are spread.
  • Keep this poses for 15-30 sec or longer if you can for improved results.
  • While releasing the pose drop down to your knees to the floor and slowly exhale.
  • Avoid this pose if you suffer from back and/or shoulder grievances or have high blood pressure.
  • Repeat these position 5 rounds with a relaxing period for 15 secs in between each round.

5. Wind relieving pose (Pavanamukthasana)

This yoga pose does good for the colon, controls acid levels of stomach, cures constipation and mends metabolism, releases lower back pain, strengthens stomach muscles.


Steps on how to perform this pose:

Lie down on the floor in flat position with arms on the either side of the body and keep your feet stretched out and your heels touching each other.

Try bending your knees and while exhaling, slowly bend your knees near to your chest, with thighs putting pressure on the stomach.

  • Hold the knees properly in place by clutching your hands below the thighs.
  • While exhaling, lift your head letting your chin touch the knees.
  • Keep holding this position for 60 to 90 seconds, and continue to breathe profoundly.
  • Exhale slowly while releasing the knees. Keep the hands on either side of your body, palms on the
  • Repeat this pose for minimum 5 rounds and relax in between for 15 secs.
  • Try to repeat all these yoga poses each and every day 3 to 5 times a day or 3 days a week, taking a day off.