Reducing belly fat is a tough task for most of the individuals. Due to lack of exercises, unhealthy diet, eating disorders, sitting disorders and several other factors increase your risk of belly fat. Yoga is the natural and holistic way of exercising which helps you to provide quick relief from stubborn fat accumulations in your belly and also controls your body and mind. Yoga not just treats us physically but also helps to improve your mind, body and even breath. It provides relaxation to your body and improves spiritual balance. Here are few regular asanas for fat reduction which works greatly to control belly fat and to provide toned body
Bhujangasana– it is also called as cobra pose and it works wonderfully. It stretches your abdominal muscles, strengthens back muscles and also tones your abdomen. This asana works well in providing relief from asthma, controlling kidney stones, constipation and menstrual problems. To do this asana individuals should lie down on belly and stretch their legs. Placing the arms under your shoulders, inhale and raise your chest and bend backward as much as you can. Hold on to the pose for 15 to 30 seconds and by exhaling slowly come down to resting position.
Naukasana– it is also called as boat pose, this works excellently on belly fat and gives you flat belly. It not just removes belly fat but also strengthens back, leg muscles and also controls diabetes. For this asana you should lie down on supine position and stretch your legs. By inhaling lift your legs up straight without your knees bending. Now raise your hands straight to reach your toes and also raise your upper body and gaze towards toes. Try and hold on this pose as much as you can, now gently exhale and come back to supine position. You can repeat this pose for at least 5 times and get your desired flat tummy.
Pavanamuktasana– this asana is also called as wind relieving pose, this helps to reduce belly fat if remained in this position for more than one minute. This asana apart from reducing belly fat also massages colon, regulates acid levels, treats constipation, improves metabolism, treats lower back pain and tones abdomen, thigh, hip muscles, improving digestive system, treats arthritis pain and also controls heart problems. To perform this asana lie down facing upwards stretching your arms and legs. Bend your knees and by inhaling slowly bring your knees towards your chest. Increase pressure on your abdomen with thighs and fold your hands around your knees and hold on to your knees. Through exhaling touch your chin to your knees. Hold on to this posture for around 2 minutes and rest. Repeat this asana 3 to 5 times depending on your comfort.
Khumbhakasana– it is also referred as plank and it effectively reduces belly fat, strengthens your arms, shoulders, back, thighs and buttocks. Though this asana looks simple yet it is hard and effective. To start with the asana lie down on your belly, bring your arms under your shoulder and stretch your legs. Inhale slowly and lift your body and head on your toes and palms and also keep your hands straight. Your body should form a straight line. Be in this posture for 15 to 30 minutes and by exhaling slowly get down on to your knees and slowly lie down and rest. Repeat this asana for 5 times and hold onto this posture as long as you can.
Dhanurasana– also called as bow pose and does wonders in toning your abdomen. It perfectly stretches your abdomen, thighs, back, arms and chest. It helps to strengthen your core, stimulates digestive system, eliminates constipation and also tighten your abs. To do this asana lie down on your chest facing downwards and stretch your arms and legs. Inhale and lift your head and bend backwards. Bend your knees upwards and try and reach your hands. Hold your ankle or feet and stay in that position for 15 to 30 seconds by breathing normally. By exhaling slowly come back to the lying position and rest. Repeat this asana for 4 to 5 times and gradually increase the numbers. This asana assist you by improving appetite, relieves from back pain and so on.
How to do Yoga asanas for perfect body
Toned and perfect body is a dream of every one and you can get this through yoga. Yoga asanas helps to tone your body by involving each and every part of your body. Yoga improves your skeletal system, muscular system, digestive system, nervous system and others. People of all age groups can do yoga. Before starting any yoga asanas take experts advice to avoid any difficulties. Always perform asanas on empty or light stomach. Balance your posture being relaxed and practice different yoga asanas regularly to get desired body.
Surya Namaskar is a superior yoga asana which helps to strengthen your entire body. It tones your body and provides several other benefits like improving concentration, prevent memory problems and improves brain functioning as well.
Tips for Regular asanas
Here are few tips one should always keep in mind before performing any asana. These tips help to eliminate complications and to get desired results.
- Always practice warm up exercises before starting yoga asanas.
- Set a convenient time and place
- Dress comfortably, do not wear too tight or loose fitting clothes
- Always start slowly and increase the time and intensity of asanas gradually.
- Do not push yourself too much or you may end getting hurt
- Relax after every asana and be in your comfort zone
- If you have any health issues like back pain and heart problems, consult yoga experts to
- know which asanas suits you better and practice only those
Reduce fat with Proper Yoga
Regular practice of yoga helps to control total body fat. There are many asanas and poses in yoga which helps to burn fat and strengthen your muscle. You can practice several asanas like padahastasana, ashtanga, jivamukti or vinyasa and others which work very well in controlling fat. Different yoga poses increases pressure on different parts of your body and reduces fat and tones that area. Practicing yoga regularly not just controls body fat but also lowers your risk of several health problems.