Practice These 10 Yoga Poses to Help Get Rid of Belly Fat!

Even if you are exercising on a regular basis and following a balanced diet, losing belly fat could take some time. But, this doesn’t have to mean that it is impossible to get rid of belly fat. Here are several simple yoga poses that are very effective at losing belly fat.

Namely, yoga is considered to be a total body workout, which can help tone and tighten your muscles, as well as calm and relax your mind. It includes about 100 poses that range from simple to complex. So, everyone can include this simple workout program into their daily routine.

10 Yoga Poses to Help Lose Belly Fat:

– Veerbhadrasana 1 (Warrior 1)

This yoga pose helps stretch your back because it strengthens your buttocks, core, and thighs. The regular practice of this yoga pose helps you get rid of belly fat and helps promote peace and clarity.

  1. Stand up straight and bring the feet together. You should place the hands to your side.
  2. Start by extending the right leg forward as you extend the left leg backward.
  3. Gently turn the midsection, so that you are looking at the right knee that is bent.
  4. Then, slightly turn the left leg for extra support.
  5. Breathe out and raise the body up from the knees.
  6. Next, gently stretch the arms upward as you bend the back to form a slight arch.
  7. You should stay in this position for about half a minute while breathing normally.
  8. Afterwards, gradually break this pose by straightening the right knee and breathing out. Push off the right leg and slowly return to the initial position.
  9. Switch legs and repeat the same procedure.

– Veerbhadrasana 2 (Warrior 2)

This yoga pose is similar to the previous pose.

  1. Do the same steps as above. However, extend the arms outward the torso instead of raising them above the head.
  2. You should turn the head, so that you are looking at the right leg.
  3. Switch legs and repeat the same procedure.

– Setubandhasana (Bridge)

This yoga pose helps stretch your abdominal muscles, alleviate stiff muscles, and strengthen your spine and hips. It may also help regulate your blood pressure levels, relieve menopause symptoms, and enhance your digestion.

  1. Lie down on the back and start breathing out as you push off the floor with the feet.
  2. Next, raise the body, so that the back and buttocks are off the ground, whereas the neck remains down.
  3. You may also want to push the hands down on the floor for extra support.
  4. Stay in this position for as long as possible.

– Uthkatasana (Chair)

This yoga pose helps pull in your abs, support your thighs and hips, and strengthen your spine.

  1. In case you suffer from a knee or back injury, insomnia or chronic headaches, avoid practicing this pose.
  2. Stand up straight and extend the hands in front of you.
  3. Next, simple bend the knees as if you were sitting in a chair and raise the hands above the head.
  4. As you go deeper into this position, start bending the torso inward.
  5. Stay in this position for as long as possible while breathing normally.

– Naukasana (Boat)

This yoga pose targets your legs, arms, back, and belly.

  1. Lie down on the back and then stretch out the legs. Place the arms at your side.
  2. Inhale deeply while raising the feet off the floor and lifting the chest upward.
  3. Make sure to keep your gaze forward in order to stimulate alignment in your body.
  4. Stay in this position while breathing in and out ten times.
  5. Do 5 repetitions with a break of about fifteen seconds in between.

– Bhujang Asana (Cobra Posture)

Yoga – Cobra Pose. Female Muscles – Side View

This yoga pose helps strengthen the upper body and spine. It is actually a multi-muscle exercise. Those people who suffer from a back injury or hernia or pregnant women should practice this yoga pose.

  1. Lie down with the stomach on a mat. While pulling the arms in under the shoulders, you should stretch the legs away from your body.
  2. Let the chin and toes touch the floor. Afterwards, inhale deeply while thrusting the body chest upward.
  3. Stay in this position for about half a minute and slowly breathe out.
  4. Next, take a 15-second break.
  5. Do 5 repetitions with a break of about fifteen seconds in between.

– Dhanurasana (Bow Posture)

This yoga pose helps tighten the abdominal muscles and strengthen the core. In addition, it provides a total body stretch that can improve your digestion and boost your energy.

  1. Lie down with the stomach on a mat. Stretch out the legs and place the arms to your side.
  2. You should bend the knees upward as you reach the arms back to hold the feet or ankles.
  3. While breathing normally, stay in this position for about half a minute.
  4. Breathe out and return to the initial position. Let the body rest for about fifteen seconds.
  5. Do 5 repetitions with a break of about fifteen seconds in between.

– Naukasana (Pontoon Posture)

This yoga pose targets the leg and back muscles that can help decrease stored fat in your abdominal area.

  1. Lie down on the back and stretch out the legs. Moreover, place the arms down at your side.
  2. Breathe in as you raise the legs while stretching the feet and toes. Keep the legs straight.
  3. Reach the arms toward the extended legs in order to create a 45-degree angle with your body.
  4. Stay in this position for fifteen seconds.
  5. Return to the initial position and let your body rest for another fifteen seconds.
  6. Do 5 repetitions with a break of about fifteen seconds in between.

– Pavanamukthasan (Wind Easing Posture)

This yoga pose helps soothe lower back pain, strengthen your thighs, core, and hips. You may also want to practice it to boost your metabolism and keep optimal pH levels.

  1. Start by lying on the back and then stretch out the legs, so that the heels touch each other. You should also place the arms at your side.
  2. Exhale as you bend the knees while moving them toward the chest.
  3. You should also hold the knees as you pull them closer into the body.
  4. As you hold this position, tighten the thighs as well as put gentle pressure to the abdominal muscles.
  5. Stay in this position for one or one and a half minutes while taking deep breaths.
  6. Exhale and release the knees and let the arms rest on your side.
  7. Do 5 repetitions with a break of about fifteen seconds in between. 

– Kumbhakasana (Board)

This yoga pose is considered to be almost a total body workout since it engages your stubborn belly area, back, shoulders, buttocks, and thighs.

  1. Begin in a pose similar to a push-up and extend the arms under the knees. Place the hands under the arms and shoulders.
  2. Then, inhale as you look at the hands. Make sure to keep the spine and back straight. While pulling in the abdominal muscles, keep the fingers spread and the hands flat.
  3. Stay in this position for about half a minute and then release the knees.
  4. Do 5 repetitions with a break of about fifteen seconds in between.

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References:

  • Miller, Olivia. ”Essential Yoga: An Illustrated Guide to Over 100 Yoga Poses and Meditations”;
  • Burgin, Timothy. ”Yoga Class”;
  • Brown, Christina. ”The Yoga Bible”;