How to reduce belly fat by yoga: 6 Best poses to try

Yoga is an effective method for a healthy and beautiful lifestyle. Maintaining a proper figure, requires questions like how to reduce belly fat by yoga. Whether attaining weight goals, maintaining your body figure, or enhancing mindfulness, yoga can help in all these spheres. However, there is a prevalent fear of increasing belly fat. This guide is to help you how to reduce belly fat by yoga.

Localized abdominal obesity, which is linked to health complications, has become a worry among many people. Yoga is the package deal to diet and exercise for overall weight loss since it directly impacts the abdominal area. Not only weight loss, but also yoga helps reduce stress, increase digestion, increase concentration, and overall body health. 

These yoga styles and the techniques that are beneficial in fighting belly fat will be described, as well as the significance of practicing yoga in combination with proper nutrition and exercise. Please remember that: yoga should be rehearsed continuously, and the best results can be achieved with regularity in exercising and adhering to a proper diet. This article will help you answer the question “How to reduce belly fat by yoga”.

Here, is how to reduce belly fat by yoga:

1. Navasana (Boat Pose):

This pose stretches the muscles in the chest and shoulders, strengthens the muscles of the abdomen, and improves balance and posture. Stomach muscles and fat can be trimmed down through daily workouts.

Steps: Navasana yoga which will help to reduce belly fat

1. Start by laying down with your knees bent and feet flat on the floor. Your arms should be resting beside your body.
2. Inhale and lift your head, shoulders, and feet off the ground. Your shins should be perpendicular to the floor, and your thighs.
3. As you become comfortable, gradually straighten your legs, aiming for a V-shape with your body.
4. Extend your arms parallel to the floor, palms facing down, for balance and support.
5. Keep your gaze focused on a fixed point in front of you to maintain balance.
6. Breathe deeply and hold the pose for as long as comfortable, gradually increasing duration as you grow more and more comfortable.
7. Exhale and slowly position your body back to the starting position.

Benefit:

• Navasana, or Boat Pose, strengthens the core muscles, particularly the rectus abdominal, obliques, and transverse abdominal part.
• Navasana is beneficial for strengthening the muscles around the abdominal area and improves the functional flexibility of the spine.
• Practice can also be said to help in lessening the size of the abdominal fat in the long run. Furthermore, the pose enhances balance and posture, making the sitter look more toned.

2. Paschimottanasana (Seated Forward Bend):

This stance extends to the back, hamstrings, and the lower part of the back. It also gives a nice massage to the abdominal organs which can help alleviate digestive issues and swollen abdomen. In sum, constant and healthy exercise can contribute decrease in the belly fat level, increasing the digestion speed and decreasing water accumulation.

Steps: Paschimottanasana yoga which will help to reduce belly fat

1. Sit upright with your legs extended straight in front of you when your spine should be erect and your toes should be pointed upwards.
2. Inhale deeply and raise your hands overhead. This helps to lengthen your spine.
3. As you exhale, hinge forward from your hips, keeping your spine straight while you reach towards your toes or feet.
4. If you can reach your toes, hold your ankle or feet, or else use a yoga strip to assist you.
5. Breathe deeply and hold pose for a few breaths. Focus on lengthening your spine and relaxing your hamstrings.
6. To release pose, inhale, lift your torso back up to a sitting position, and bring your arms overhead.

Benefit:

• Paschimottanasana helps in burning belly fat by Stretching and massaging the abdominal organs, helping digestion.
• Promoting blood circulation to the part of the body responsible for digestion.
• Minimizing feelings of being swollen and bloated. Increasing the general joint mobility and the strength of the abdomen muscles.
• Relaxing the mind and body can lead to decreased stress, which poses an underlying factor for abdominal fat accumulation.

3. Bhujangasana (Cobra Pose):

This pose stretches the muscles of the spine, chest, and tummy and also tones them up. It also aids flexibility and corrects the posture of the back. Practice can also assist in adding tone to the abdominal muscles and a minish the size of the tummy.

Cobra pose or Bhujangasana helps to strengthen the muscles of the spine, chest as well as lower abdomen. It enhances flexibility and body posture and in the process enhances the possible tone-up of the abdominal area. It is not an exercise that directs to fat burning but it can help to build strong abdominal muscles thus helping to lessen the bulge in your belly if accompanied by suitable diet and exercise.

Steps: Bhujangasana yoga which will help to reduce belly fat

1. Lie flat on your stomach with your legs extended back, tops of your feet on the floor. Place your hands under your shoulders, palms down, fingers spread wide.
2. Inhale slowly lift your head, chest, and abdomen off the floor. Keep your elbows close to your body and your hips pressed down. Look straight ahead without straining your neck.
3. Continue to inhale and gently press your palms into the floor to lift your chest higher. Draw your shoulders back and down to protect your lower back. Keep your thighs and knees on the floor.
4. Hold the pose for 15-30 seconds, breathing deeply and evenly.
5. Exhale slowly and lower your chest and forehead back to the floor.

Benefit:

• It works the abdominal muscle and lower back which helps to strengthen the core.

4. Pawanmuktasana (Wind-Relieving Pose):

This pose is particularly useful in the alleviation of flatulence and bloating which can give an impression of the stomach being more bulky than it is. It also works over the abdominal organs which makes digestion easier. In general, practicing makes easier digestion and with the help of doing exercises, there will be less chance of having a bloated stomach so as a result less fat in the stomach.

This pose positively impacts digestion as it awakens the internal organs that have to do with digestion. In this manner, it aids in flattening the abdomen when it releases trapped gas. Daily practice can help in digestion and thereby do away with food stagnation and bloating. It is not aimed at any specific muscles but does work on the abdominal muscles; thus, it may be credited for some degree of abdominal toning.

Steps: Pawanmuktasana yoga which will help to reduce belly fat

1. Ensure you are comfortable and relaxed as you lay down on your back.
2. Exhale and draw both knees to your chest, hugging them with your hands.
3. Inhale and gently lift your head towards your knees. Try to touch your forehead to your knees.
4. Hold this position for a few minutes, focusing on releasing any tension in your abdomen.
5. Exhale and slowly lower your head and legs back to the starting position.

Benefit:

• It alleviates gas and bloating, helping to reduce a bloated stomach.

5. Surya Namaskar (Sun Salutations):

It is a sequence of yoga postures that helps to create a flow of movement, stretching, and strengthening multiple muscle groups. The combination of forward bends, lunges and downward-facing dog poses stimulates circulation, boosts metabolism, and enhances flexibility. If you’re wondering how to reduce belly fat by yoga, this is one of the prominent postures that will help you to reduce belly fat. 

Steps: yoga which will help to reduce belly fat

1. Pranamasana: Stand with your hands joined together and feet close.
2. Hastauttanasana: Inhale, raise arms overhead, palms facing each other.
3. Padahastasana: Bend forward and try to touch your toes.
4. Ashwa Sanchalanasana: Inhale, step right leg back, left knee bent, hands on the floor.
5. Dandasana: Exhale, bring right leg back to meet left, forming a straight line from head to heels.
6. Ashtanga Namaskar: Lower knees, chest, and chin to the floor.
7. Bhujangasana: Lift chest and head, looking up.
8. Adho Mukha Svanasana: Lift hips, forming an inverted V shape.
9. Ashwa Sanchalanasan: Step right foot forward, left knee on the floor.
10. Padahastasana: Bring left foot forward, fold forward.
11. Hastauttanasana: Inhale, raise arms overhead.
12. Pranamasana: Exhale, bring hands back to prayer position.

Benefit:

• It works the whole body including the core, improving strength, flexibility, and circulation helping in weight management.

6. Utkatasana (Chair Pose):

Chair Pose is a challenging standing position targeting the quadriceps, glutes, and core muscles. It requires sitting back in an imaginary chair and lifting the arms overhead, one has to engage multiple muscle groups and elevate the heart rate, leading to increased calorie expenditure. One has to hold the pose for 30 seconds to a minute while maintaining steady breathing.

Steps: Utkatasana yoga which will help to reduce belly fat

1. Start by standing tall with your feet hip-width apart, and arms relaxed by your sides.
2. Draw your navel towards your spine to engage your core muscles.
3. Begin to bend your knees as if you’re sitting on a chair. Lower your hips back as if you’re about to sit on a chair.
4. As you bend your knees, raise your arms overhead, palms facing each other.
5. Keep your back straight, chest lifted and core engaged.
6. Hold the pose for several breaths, focusing on deepening the bend in your knees and maintaining proper alignment.
7. Inhale, straighten your legs and lower your arms back in place.

Benefit:

• It engages the core muscles, quadriceps and glutes which help to tone the abdominal area.

How does Yoga help in reducing the weight loss?

• Yoga uses a holistic approach while regulating weight. It causes no harm whilst providing much benefits if done correctly and using the correct approach.

For example, it helps in calorie burning. Yoga may not be as intense as cardio or dynamic exercises, however, yoga styles like Vinyasa and Ashtanga can help in elevating heart rate, aiding in calorie expenditure.

• It helps in muscle building. Yoga helps to tone muscles and increase metabolic rate. An increase in metabolic rate helps in burning calories in a safe manner, even while you’re resting.

• Poses like Pawanmuktasana help in improved digestion. This pose actually aids in stimulating digestion, preventing bloating and discomfort often linked with weight gain.

• Another aspect of yoga is that, it not only targets physical stimulation, but also mental stimulation. It helps in the reduction of stress by focusing all the energy on something productive rather than burning the energy. Stress is also a common culprit for overeating via a condition called stress eating. Hence, by reducing stress, yoga also ensures there is no overeating in any shape or form.

• You might wonder how to reduce belly fat by yoga. However, sometimes being aware of your body is also necessary. Hence why yoga also aids in mindful eating and portion eating where you can be aware of what is going on inside your body.

• Regular practice of Yoga also helps in hormone control. Hormones linked to weight management, like cortisol and thyroid hormones can be brought under control while practising yoga. This helps to ensure that you don’t gain weight.

Wind-up

Many of us ask the question, how to reduce belly fat by yoga, multiple times. The reason is because yoga is the safest method to ensure execution of some form of goal, and is harmless to the body. Yoga also helps build confidence and strengthens willpower to continue and complete the job that we once started.

Belly fat is one of the prominent issues that hinder day-to-day activities. It becomes a mobility issue for many. Hence, this question is very prominent and important. In this blog, we have tried to answer how to reduce belly fat by yoga. It is a very integrated part of our life. Yoga not only helps to maintain the body, it helps to maintain the mind as well. With improving willpower, one can manage to discipline his life and choose the best options for himself.

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