5 Yoga Poses To Reduce Belly Fat

Losing belly fat is a big task

A slimmer waist, healthier body and reduced risk of chronic disease is associated with reducing the belly fat that looks aesthetically displeasing.

Dieting and exercise go hand in hand.

TIPS TO REDUCE BELLY FAT: For Diet see under diet tips to reduce belly fat

YOGA POSES

While doing asanas our attention should be on performance of Asana. When we are completely involved in the Asana it helps in attaining the desired results along with strength, steadiness, relaxation and higher awareness.

1. UTTANPADASANA

Uttanpadasana is very important yoga pose for weight loss and burning belly fat.

LIMITATIONS:

• Avoid this asana in case of abdominal injury.
• Do not practice it during pregnancy.
• Skip during Mensural cycle.
• People suffering from High Blood Pressure should avoid it.
• People suffering from severe back pain , slip disc and ulcers should not do it.

INSTRUCTIONS TO DO THE ASANA:

• Lie down on your back on the ground.
• Legs straight.
• Hands on the sides.
• Inhale and raise both the legs at 45° angle without bending the knees.
• Maintain the position as long as you can.
• Now raise your legs to 90°.
• Maintain the position as long as you can.
• Exhale and slowly bring your legs down.
• Do 3 to 5 rounds.

2. SHALABHASANA   

LIMITATIONS:

• People suffering from High Blood Pressure, heart ailments, arthritis, spinal problems should not do it.
• Also people suffering from hernia , Pregnant ladies, during menstruation, headache and those who have undergone abdominal surgery, should not  practice this asana.

INSTRUCTIONS TO DO THE ASANA:

• Lie down on your abdomen on the ground.
• Place your hands by your side.
• Inhale, and lift your legs (without bending your knees) and upper torso.
• Hold the pose for a minute and release.
• Repeat the asana 4-5 times.

3. BHUJANGASANA

LIMITATIONS:

• People suffering from hernia, ulcers, spinal disorders should avoid it.
• Pregnant ladies and people who have had abdominal surgeries should not practice bhujangasana.

INSTRUCTIONS TO DO THE ASANA:

• Lie on abdomen.
• Join legs and toes together pointing outwards.
• Keep your forehead on the ground.
• Keep your arms on the sides near to your chest.
• Keep elbows closer to the body
• Inhale and raise the head neck and upper part of the abdomen like hood of a cobra.
• Keep no pressure on the hands.
• You need to feel the pressure on the lower abdomen.
• Exhale and slowly come down to the ground.
• Repeat 4-5 times.

4. PASTIMOUTANASANA

LIMITATIONS:

• People suffering from cardiac problems hypertension abdominal disorders should not do it.
• Pregnant ladies should not practice this asana.

INSTRUCTIONS TO DO THE ASANA:

• Sit on the mat and stretch out the legs to their full length with toes turned inward.
• Stretch out the arms parallel to the legs.
• Exhale and reach out for the toes with the fingers.
• Keep on bending the head further to enable you to touch the knees with your forehead.
• Suspend the breath and maintain the pose.
• Inhale and return to the starting point.
• Repeat 3-4 times.

5. PAWANMUKHTASANA

LIMITATIONS:

Not to be practiced:

• In case of abdominal surgery.
• People suffering from hernia or piles.
• By pregnant ladies.

INSTRUCTIONS TO DO THE ASANA:

• Lie on your back.
• Stretch your legs straight.
• Raise one leg bring knee to chest and exhale.
• Maintain the pose.
• Return to starting position, inhale.
• Repeat with other leg.
• Now do it with both the legs, fold the knees with both the hands, fingers interlocking, pull to knee chest position and press the thighs tightly upon the abdomen. Maintain the pose as long as you can.
• Practice for minimum 5 times with each leg.