Yoga can bring out the best version of a person. Yoga poses help to keep the body healthy as it is beneficial in losing weight and burning belly fat. Apart from doing yoga, healthy eating habits are also important. After the completion of a yoga session, one should opt for fresh and unprocessed foods. There are certain kinds of yoga and asanas that helps in burning calories. The physical types of yoga are Ashtanga yoga, vinyasa yoga and power yoga. As your body is moving constantly in these types of yoga, these yoga poses burn belly fat and calories.
Certain asanas helps in toning the muscle and improving metabolism. If one wants to lose weight, then one should practice yoga every day. To reduce belly fat quickly one must practice yoga with activities such as walking, cycling and swimming. Because of the unhealthy lifestyle and eating habits, people have started complaining about flabby tummy. Lack of yoga and exercise gives rise to belly fat. This fat increases lower abdominal pain and causes the visceral organs to sag.
Yoga is the most trusted and effective method to nourish and tone one’s body in a holistic sense. Best yoga poses are that which helps to eliminate several stomach related issues like constipation, indigestion and bloating as well as strengthens the abdomen. The 7 best yoga poses (asanas) to burn belly fat are:
Bhujangasana, Dhanurasana, Kumbhakasana, Naukasana, Ustrasana, Eka Pada Adho Mukha Svanasana and Pavanamuktasana.
Bhujangasana (Cobra Pose)
Bhujanagasana is also known as “Cobra Pose” as it visually reflects the posture of a cobra. Bhujangasana is done by lying on the stomach by putting feet together and toes flat. While inhaling one should lift the waist and raise the head. Elbows should be kept straight and there should be equal pressure on both the palms.
While exhaling, one should come back to the ground. One should hold the position for at least 25-30 seconds. It helps in alleviating post partum back pain. This pose also strengthens the spine and helps in stretching chest, lungs, shoulders and abdominal muscles. It relaxes the lower back and tones the buttocks. In this way it helps in reducing belly fat as one gets the good stretch with this yoga asana.
Dhanurasana (Bow Pose)
Dhanurasana asana is done by lying down in the prone position with the legs together placing the hands on either side of the body and palms on the floor. One must bend the knees upwards by exhaling and lift the head and bend backwards. Hands must be brought backwards while holding the ankles with the hands. One must try to lift the knees higher.
This asana is also called “Bow Pose” as the posture is like a bow. It is important that one should hold the posture for 15-30 seconds. This asana is really beneficial in toning the tummy. It stretches the abdomen, thighs, arms and chest and improves the posture. For reducing belly fat, one must practice this asana 10 times in the beginning to 30 times .It not only helps in belly fat but also stimulates the neck and abdomen.
Kumbhakasana (Plank Pose)
One of the most dynamic asana in toning the abs is kumbhakasana. It is very popular nowadays and can also be referred to as plank pose. This asana is done by going on a plank pose and taking a deep breath. It is important to remain on this pose for 1-2 minutes. For effective results, one must stay longer on this pose. The focus should be on the core and keeping it intact. The plank is done using all the limbs. It has been proved quite effective in burning the belly fat and also helps in strengthening forearms, hamstrings and thighs.
Plank pose is also great for building muscles – head here to learn other yoga poses for muscle gain.
Naukasana (Boat Pose)
In naukasana, the body takes the pose of a boat. So it also called as the “boat pose”.
Perform Naukasana by lying with your back on the mat with the feet together and keeping hands on the side. You can do this pose by lying on the stomach as well as on your back. Stretch your hands in the direction of the feet. After exhaling, one must come back to the ground and relax. Since this pose stretches and compresses the abdominal region, it is also effective in burning the belly fat and toning the abs. Apart from strengthening the abdominal muscles, it also strengthens the arms, thighs and shoulders.
It regulates the blood flow in sugar level. It helps in improving the liver, pancreas and kidneys. Due to the stretching and relaxing of abdominal region, it helps in digestion and eases constipation. It also helps in keeping the mind and body relaxed and free. Naukasana guarantees a flatter belly if done regularly. Because of its pose being boat like it is effective in toning the abs.
Boat pose is also great for increasing self-esteem and self-confidence. We wrote about it and other yoga poses to practice if you’re struggling with low self-esteem here.
Ustrasana
Perform this asana while sitting in vajrasana. Use your knees to support your whole body weight. The heels should make a perpendicular line to the ground. Then one must exhale deeply by arching the back. By bringing the hands behind the body, one must try holding the ankles one by one. To experience the stretch in the belly, one must tilt the head behind and stretch backwards. One must hold this posture for at least 25-30 seconds. This asana is normally done to counter the naukasana pose. While touching the ankles, one experiences the backward stretch which helps in toning the abdominal muscle.
If someone wants a good stretch then Ustrasana is the best option. Apart from reducing the belly fat, it also strengths the back muscles and improves the posture. It is quite beneficial in treating fatigue, menstrual discomfort and mild back pain. For better results one must start it with five times a day to 30 times gradually.
Eka Pada Adho Mukha Svanasana (One Legged Downward-Facing Dog Pose)
Pavanamuktasana (Wind relieving pose)
This asana is done by lying on the face upward position by placing the arms besides the body and stretching the feet in such a way that the heels touch each other. Then one must bend the knees. While bringing the bend knees towards the chest with the thighs, one must apply pressure on the abdomen. It is necessary to hold the knees properly in place by clasping the hand underneath the thighs. One must lift the head in such a way that the chin touches the knees. It is important to hold the position for 60-80 seconds. After exhaling, one must release the knees.
This is one of the most difficult pose but it’s quite effective too. Perform this pose by going into the downward-facing dog position. It is necessary to repeat this move for 10 times for each leg and then rest. Because of the downward facing dog position, one is able to balance the body and this also helps in strengthening the abs.
This asana is also called the wind relieving pose as it alleviates various gastric problems like indigestion and constipation. The main benefit of this asana is that it burns the fat as in this pose the knees exert pressure on the tummy while holding the position for more than a minute. It also tones the muscles in legs and arms. It strengthens the back and abdominal muscles and is great for digestion and release of gas.
Conclusion – Use These 7 Yoga Poses to Burn Belly Fat Today!
Hence these are the best poses (asanas) to reduce belly fat. While doing the abdominal poses, it is necessary to keep the stomach muscles flat and broad. In each pose, one must try to hold good alignment for 30 seconds to a minute. It is important that the belly doesn’t puff up, and the lumbar spine doesn’t lift away from the floor. Breathing is also very important while doing the asanas.
While you can certainly use all other above yoga poses to burn belly fat, you must focus on the overall body shape, muscle, tone, and fat throughout the entire body and not just the stomach region.
“Your belly and its fat are a continuation of the tone of the rest of your body”.
Jill Miller: www.yogatuneup.com
In order to reduce one’s waistline, one needs make sure to include all of the body parts in every move you make, simply isolating your abdominal muscles will not work. The kumbhakasana, or plank pose, is best for totalbody fat burning throughout the body as well as strengthening and toning the core and arms.
If you include these poses regularly in your daily schedule, you will be able to lose the overall fat from the body quickly. For maximize results, try all of these seven yoga poses to burn belly fat safely, quickly, and naturally!
References
https://www.healthline.com/health/yoga-for-weight-loss#sample-workout
https://en.wikipedia.org/wiki/Dhanurasana
https://parenting.firstcry.com/articles/magazine-bhujangasana-cobra-pose-benefits-and-how-to-do-it/
https://eyogaguru.com/naukasana-boat-yoga-pose-benefits-steps/
https://howlermag.com/ustrasana-camel-pose/
https://www.healthifyme.com/blog/yoga-weight-loss-9-asanas/
Jonathan O’Donnell, Founder and Senior Contributor At L’Aquila Active
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