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International Day Of Yoga 2019: 10 Yoga Poses To Get Rid Of Belly Fat
Lack of exercise and a sedimentary lifestyle, along with various other factors contribute towards the development of fat deposits in your body, especially around your tummy. As per a new study, it was found that excess fat around the belly is considered to be more harmful than being overweight. Belly fat is considered to be so stubborn that it is not really easy to get rid of it.
Studies reveal that belly fat can increase the risk of type 2 diabetes, heart disease, stroke, blood pressure and even cancer. Practising yoga has proven to be an effective method for losing that extra fat around your tummy. Yoga has the power to specifically reduce weight from particular parts of the body and is considered to be the most effective method to reduce belly fat [1] .
In regards of International Day Of Yoga, 2019, let us get to know 10 effective yoga poses that could help you lose the belly fat.
Yoga Poses For Losing Belly Fat
1. Bhujangasana or cobra pose
The pose gets its name as it resembles a cobra just before its attack. It is a posture usually recommended for people with respiratory ailments. It helps in making the abs strong and removes the belly fat. It also makes the upper body more flexible [2] .
Step
1:
Lie
down
on
your
stomach
and
keep
your
legs
close
together
and
toes
flat
on
the
ground.
Step
2:
Put
your
palms
beside
your
shoulder
and
let
the
forehead
rest
on
the
ground.
Step
3:
Inhale
deeply
and
raise
your
head
up
to
the
naval
region.
Try
to
see
the
roof.
Step
4:
Maintain
the
position
up
to
60
seconds.
Inhale
and
exhale
deeply
throughout.
Step
5:
Come
back
to
the
original
position
while
exhaling
deeply.
Step
6:
Repeat
the
process
3-5
times.
2. Tadasana or mountain pose
A warm-up pose, this yoga asana is effective in reducing belly fat. It improves the circulation of blood, thereby helping your body burn that excess fat [3] .
Step
1:
Stand
on
your
feet
and
spread
your
heels.
Step
2:
The
back
must
be
straight
and
the
hands
must
be
on
each
side
of
the
body.
Step
3:
Take
a
deep
breath
and
stretch
the
spine.
Step
4:
Raise
the
palm
up
above
the
head.
Step
5:
Lift
your
ankles
and
stand
on
your
toes.
Step
6:
Do
this
10
times.
3. Uttasana or standing forward bend
This pose will help press the abdomen and you will bend forward by which it will help reduce tummy. The force given on your abdomen helps in getting rid of the unnecessary fat [4] .
Step
1:
Keep
your
back
straight
and
take
a
deep
breath
as
you
lift
your
hand.
Step
2:
Bend
forward
as
you
exhale
and
reach
the
ground
with
your
hands.
Step
3:
While
you
touch
the
floor
keep
your
palms
spread.
Step
4:
Also,
touch
your
toes
and
ankles.
Step
5:
Stay
in
the
position
for
a
minute
with
your
tummy
tucked
in.
Step
6:
Later,
breathe
out
and
come
back
to
the
standing
position.
Step
7:
Repeat
this
10
times.
4. Paschimottanasana or seated forward bend
This pose stimulates the centre of the solar plexus(nerves of the sympathetic system at the pit of the stomach) and thereby help tone your tummy. Apart from that, yoga asana is beneficial for managing digestive disorders as well [5] .
Step
1:
Sit
straight
with
your
legs
stretched
forward.
Step
2:
Keep
your
spine
erect,
inhale
and
stretch
your
hands
above
your
head
without
bending
your
elbows.
Step
3:
Slowly
bend
over
and
touch
your
feet.
Step
4:
Breathe
in
and
hold
your
tummy
in
and
try
to
retain
the
position
for
60-90
seconds.
Step
5:
Keep
your
head
bent
downwards
and
breathe
out.
Step
6:
Repeat
this
10
times.
5. Naukasaan or boat pose
One of the most effective yoga poses for getting rid of belly fat, the boat pose contracts your abdominal muscles and helps tone your abs as well [6] .
Step
1:
Sit
with
your
legs
stretched
forward.
Step
2:
Keep
your
back
straight.
Step
3:
Take
a
deep
breath
in
and
exhale,
while
lifting
your
head,
chest,
and
legs
from
the
ground.
Step
4:
Hold
the
position
for
30-60
seconds,
while
breathing
normally.
Step
5:
Inhale,
and
then
exhaling
deeply,
slowly
relax
and
come
back
to
your
first
position.
Step
6:
Repeat
this
for
10
times.
6. Pavanamuktasana or wind-relieving pose
One of the best yoga poses for constipation and gas, wind relieving pose does justice to its name. Ideal for deflating bloat and reducing gas, the pose help stimulates the colon, small intestine, and stomach. Since your knees exert pressure on your tummy, the position can help promote the burning of belly fat [7] .
Step
1:
Lie
flat
on
your
back
with
both
legs
stretched
out
straight
in
front
of
you.
Step
2:
Slowly
bring
the
right
knee
up
into
your
chest
and
hold
with
both
arms
for
20
breaths
(2
minutes).
Step
3:
After
done,
switch
to
the
other
side.
Step
4:
Repeat
this
for
at
least
7-10
times,
while
leaving
a
15-second
interval.
7. Dhanurasana or bow pose
Also called as the bow pose, it helps tone your tummy and help stretch your abdomen, back, thighs, arms and chest. Regular practice of the pose can effectively aid you in losing belly fat, as it applies a good amount of pressure on your ab muscles [6] .
Step
1:
Lie
flat
on
your
tummy.
Step
2:
Raise
your
legs
backwards
and
take
your
hands
behind
your
ears.
Step
3:
Now
catch
your
toes
with
your
hands.
Step
4:
Support
your
body
weight
with
your
abdomen.
Step
5:
While
inhaling
deeply,
try
to
lift
your
knees
higher.
Step
6:
Hold
the
posture
for
15
to
30
seconds,
while
breathing
normally.
Step
7:
Exhale
and
slowly
relax,
stretching
out
your
body.
8. Chaturanga dandasana or low plank
While carrying out this pose, you basically turn your body into a plank. It helps strengthen and tone the wrists, arms, abdominal muscles, core, and lower back, thereby eliminating the unwanted fat deposited around your tummy [7] .
Step
1:
Lie
flat
on
the
floor.
Step
2:
Slowly
raise
yourself
on
your
arms
and
toes,
inhaling
slowly.
Step
3:
While
exhaling,
lower
your
body
down
into
half
a
push-up,
so
that
the
upper
arms
are
parallel
to
the
floor.
Step
4:
Try
to
hold
the
position
for
10-15
seconds.
9. Pranayama
A form of breathing exercises, the series of breathing exercises can help your ab muscles get toned.
Step
1:
Sit
in
the
lotus
position
with
your
back
straight.
Step
2:
Breathe
in
from
your
belly
and
exhale
slowly.
Step
3:
Repeat
from
15-20
times.
10. Surya namaskar or sun salutation
Practising this pose help exercise almost every part of your body. There are twelve different positions in the surya namaskar that includes many forward and backward stretches, which can help in reducing that extra fat around your belly [8] .
- [1] Bernstein, A. M., Bar, J., Ehrman, J. P., Golubic, M., & Roizen, M. F. (2014). Yoga in the management of overweight and obesity.American Journal of Lifestyle Medicine,8(1), 33-41.
- [2] Mueller, D. (2002). Yoga therapy.ACSMS Health Fitness J,6(1), 18-24.
- [3] Zerf, M., Atouti, N., & Ben, F. A. (2017). Abdominal obesity and their association with total body: fat distribution and composition. Case of Algerian teenager male high school students.Physical education of students,21(3), 146-151.
- [4] Gailey, J. A. (2015). Transforming the looking-glass: Fat women’s sexual empowerment through body acceptance.Fat sex: New directions in theory and activism, 51-66.
- [5] Stanley, J. (2017).Every Body Yoga: Let Go of Fear, Get On the Mat, Love Your Body. Workman Publishing.
- [6] Swartz, J. M., & Wright, Y. L. (2015).The wisdom of bioidentical hormones in menopause, perimenopause, and premenopause: How to balance estrogen, progesterone, testosterone, growth hormone; heal insulin, adrenals, thyroid; lose belly fat(Vol. 7). Lulu. Com.
- [7] Tate, A. (2016). Iyengar Yoga for Motherhood: Teaching Transformation in a Nonformal Learning Environment.New Directions for Teaching and Learning,2016(147), 97-106.
- [8] Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Stress, inflammation, and yoga practice.Psychosomatic medicine,72(2), 113.
- [9] Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Effects of yoga exercise on serum adiponectin and metabolic syndrome factors in obese postmenopausal women.Menopause,19(3), 296-301.
- [10] Cramer, H., Thoms, M. S., Anheyer, D., Lauche, R., & Dobos, G. (2016). Yoga in women with abdominal obesity—a randomized controlled trial.Deutsches Ärzteblatt International,113(39), 645.
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