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Yoga to reduce belly fat

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Aishwarya Tomar

December 15, 2021

Weight Loss
Yoga to reduce belly fat

When we talk about weight gain, the first place where accumulation of fat starts is the belly. Belly fat is a very common issue due to sedentary lifestyle especially after the lockdown, where work from home became the new normal and kids didn’t have enough space to play or be active. Let us understand what exactly belly fat is. Belly fat is visceral fat surrounding the liver and other organs in the abdomen close to the portal vein that carries blood to the liver. This fat can be harmful if not taken care of properly. A lot of people think just doing core workout or spot reduction will be helpful but that’s not true.

Belly fat or excessive weight gain can be taken care only by following a proper lifestyle where different asanas in yoga for belly fat plays an important role.

Here are 4 easy poses that can be included in yoga for belly fat flow that will help you get rid of the annoying and unwanted belly fat.

Navasana (Boat Pose)

The first asana in yoga for belly fat is the boat pose. This pose works wonders on your core muscles and helps burn the unwanted belly fat.

Naukasana

Steps to do:

  1. Start in a seated position with keeping your knees bent and your feet flat on the floor.
  2. Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. This is a half boat pose.
  3. Without rounding your spine, move back your torso naturally.
  4. Straighten your legs to a 45-degree angle keeping the back in a line. Try to keep your torso as upright as possible so that it makes a V shape with the legs.
  5. Roll your shoulders back and make your arms straight parallel to the floor palms facing towards the sky.
  6. Give your best to balance on the sit bones, but it's normal if you are resting slightly behind them.
  7. Stay for at least five breaths.
  8. Release your legs on an exhale. Then inhale and sit up.

Benefits:

  • Activates and tones the abdominal muscles.
  • Helpful in balance and digestion.
  • Reduces stress.
  • Builds confidence.

Trikonasana (Extended Triangle Pose)

Yoga for belly fat includes the triangle pose as it works amazingly on the overall body while focusing on the core muscles.

Trikonasana or Extended Triangle Pose

Steps to do:

  1. Begin in samasthiti by keeping the spine straight and head in one line with the spine.
  2. Spine straight, knee straight, chest forward and gaze straight.
  3. Step or jump your feet 3-4 feet apart with arms parallel to the mat, move your right foot out to the right in 90 degrees with knees straight.
  4. Exhale, and slowly laterally bend to the right and place your palm beside the right foot.
  5. Left arm will be stretched up towards the ceiling. Gaze at the thumb of the left arm.
  6. Breathe here for some time.
  7. Inhale slowly, come up and repeat the same on the other side.

Modified Posture: Place your right hand to the ankle or shin

Benefits:

  • Increases stability and focus.
  • Works on the oblique muscles.
  • Stretches and lengthens the spine.
  • Helps in reducing the side fat around the abdomen.

Parivrtta Trikonasana (Twisted Triangle Posture)

The next asana in the yoga for belly fat flow is the twisted triangle pose, which is similar to the triangle pose and works on the core muscles of the overall body specifically massaging the abdominal organs.

Parivrtta Trikonasana or Twisted Triangle Posture

Steps to do:

  1. Begin in samasthiti keeping the spine straight and head in one line with the spine.
  2. Step or jump your feet 3-4 feet apart with arms parallel to the mat, move your right foot out to the right in 90 degrees with knees straight. Inhale extend your arms out to the shoulder level parallel to the floor, turn your torso towards the right side from the pelvic.
  3. Exhale, place your left palm beside the right foot. Right arm stretched up towards the ceiling. Gaze at the thumb of the right arm.
  4. With every exhalation try to twist your spine to keep the shoulder square.
  5. Breathe here for some time.
  6. Inhale slowly, come up and repeat the same on the other side.

Modified Posture: You can place your right hand on the ankle or shin.

Watch our Videos on Boosting Metabolism & Core Conditioning

Benefits:

  • Boosts energy in the body.
  • Better blood flow in the internal organs, specifically the abdominal part.
  • Reduces stress.

Ustrasana (Camel pose)

Yoga for belly fat includes the camel pose which is a back bend pose and focuses on the abdominal stretch helping it burn the excessive unwanted belly fat.

Ustrasana (Camel Pose)

Steps to do:

  1. Stand on your knees keeping the knees hip distance apart along with the feet.
  2. Keep both your hands on your waist keeping the elbows closer to each other in the back.
  3. Inhale roll the shoulder back, pushing your hip forward and arching back.
  4. Grab the right ankle with the right hand, left ankle with the left.
  5. Hold for 3-5 deep breathing.
  6. Slowly release the ankles one by one keeping the core engaged and come back to a neutral spine.
  7. Lean forward into a child pose and rest there for some time.

Benefits:

  • Stretches the anterior part of the body
  • Improves the mobility of the spine.
  • With proper engagement tones the deep core muscles

Making some small changes in lifestyle and diet can help you get rid of the stubborn belly fat.

You can start with small steps like walking 8000 steps everyday. Make sure you are aware of your posture and eating habits. Take small breaks between work. Keep sipping water in between and try to follow an active lifestyle by practising yoga at least 3-5 times a week. This will keep your stress level balanced and will reduce or stop accumulation of fat around the abdomen we call belly fat.