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Asanas to get rid of the ever annoying beer belly

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Basavaraj Gollar

January 13, 2022

Weight Loss
Asanas to get rid of the ever annoying beer belly

Overweight or beer belly is a condition where the body weight is 10-20% greater than the mean standard weight for age, height and sex. Overweight and obesity are the major risk factors of many diseases like diabetes, coronary heart diseases, rheumatoid arthritis, cancer and other lifestyle-related diseases. A healthy body requires a minimum amount of fat for the proper functioning of all the body functions like immune, hormonal, shock absorption etc. it stores in our body for future use. But the excessive accumulation of fat can disturb normal body functioning. With yoga to reduce belly fat, you can prevent dealing with your beer belly condition.

Here is yoga to reduce belly fat, detoxify your body and help you get rid of the ever-annoying beer belly.

1. Trikonasana:

This is the first pose in this flow of yoga to reduce belly fat. Trikonasana, also known as the triangle pose helps activate the core muscles and works on reducing stress.

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Steps: Stand by keeping the legs together.

  1. Inhaling raise both the hands parallel to the ground and place the right leg at a distance of one leg to the right side.
  2. Exhaling, turn your right foot to the right side and bend to the right side, hold the big toe of the right foot with your right hand, gaze at the tip of your left hand and breathe for 5 times.
  3. Inhale and come up with stretched hands parallel to the ground.
  4. Exhaling, turn left foot to the left side and bend to the left side, hold the big toe of the left foot with the left hand, gaze at the tip of the right hand and breathe for 5 times.
  5. Inhaling, come up with stretched hands parallel to the ground.
  6. Exhaling join the legs.

Benefits:

  • Maintains proper digestion
  • Overcome digestive disorders
  • Removes excess fat from the lateral sides around the waist area

2. Parsvakonasana:

Pasrvakonasana is an extended side angle stretch that stretches the body and is beneficial in releasing body stiffness. This is a must-do in your yoga to reduce belly fat flow.

Parsvakonasana

Steps: Stand by keeping the legs together.

  1. Inhale deeply and raise both hands parallel to the ground and simultaneously place the right leg apart at a distance of about one and a half legs to the right side.
  2. Exhale and turn the right foot to the right side, bend the right knee joint making a 90-degree angle with the ground, place the right palm on the right side of the right foot. Stretch the left hand over the left ear. Gaze at the tip of the left hand and breathe for 5 times.
  3. Inhaling come up, turn the right foot forward, come up with both arms stretched parallel to the ground.
  4. Exhaling, turn the left foot to the left side, bend the left knee joint making a 90-degree angle with the ground, place the left palm on the left side of the left foot. Stretch the right hand over the right ear. Gaze at the tip of the right hand and breathe 5 times.
  5. Inhaling, come up, turn the left foot forward with both arms stretched parallel to the ground.
  6. Exhaling join the legs.

Benefits:

  • Manages overweight
  • Improves breathing capacity
  • Reduces increased body fat

3. Pavanamuktasana:

This is one of the best poses in yoga to reduce belly fat flow. It also strengthens your abdominal muscles.

Pavanamuktasana

Steps: Lie down on the back (supine position)

  1. Exhaling, bend the right leg and bring it near the chest interlock the hands over the right knee.
  2. Inhaling lift the head, touch the forehead to the right knee joint, the other leg should remain straight on the ground closing the eyes and breathing 5 times.
  3. Exhaling, bring down the head on the floor. Release the hands.
  4. Inhaling, stretch the right leg.
  5. Exhaling, bend the left leg and bring it near the chest interlock the hands over the left knee.
  6. Inhaling, lift the head, touch the forehead to the left knee, the other leg should remain straight on the ground, closing the eyes and breathing for 5 times.
  7. Exhaling, bring down the head and release the hands.
  8. Inhaling, stretch the left leg.
  9. Exhaling bend both the legs together and bring it near the chest and
  10. Interlock the hands over both knees.
  11. Inhaling, lift the head and touch the forehead to the knees, closing the eyes and breathing 5 times.
  12. Exhaling, bring down the head and release the hands.
  13. Inhaling, stretch both legs.

Benefits:

  • Helps to relieve backache
  • Relieves constipation
  • Improves breathing capacity

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4. Bhujangasana:

This pose is one of the best poses to get a flat belly. It is also known to improve your mood and improve body flexibility.

Bhujangasana

Steps:

  1. Lie down on the floor, facing downwards. Place the palms exactly below the shoulders.
  2. Inhaling, lift the head, chest and stomach back, look upward and breathe for 5 times.
  3. Exhaling, bring down the head, chest, stomach and relax.

Benefits:

  • Helps to overcome back pain
  • Improves gastric fire
  • Improves concentration and brain capacity

The most common cause of beer belly or obesity is overeating. A diet composed of excessive oil, spices, starches, sugars and refined products leads to excess weight, while a diet based on natural grains, fruits and vegetables and by proper Yogic practice one can maintain their healthy weight and good health.